1. Start Position Exhale as you slowly raise your legs.
2. Middle Position Concentrate on using your oblique and abdominals, without swinging your legs or using momentum.
3. End Position Continue to raise, bringing your legs as parallel to the floor as possible, and keeping your back rounded. Hold for 1/2 a second, squeezing your oblique and abdominals.
4. Return to Start Inhale as you slowly return to starting position. Keep your back rounded.
5. Other Side Duplicate the exercise for the opposite side of your body. Alternate between sides. Repeat the movement for the recommended number of repetitions. (1 repetition = one for the right and one for the left)

Start at this Position:

• Note: This is an advanced level exercise requiring exceptional abdominal strength. You should not perform this exercise if you have any lower back, neck, or shoulder problems. If you feel any pain, STOP IMMEDIATELY!
• Standing on a bench, grip the hanging bar. Palms face forward.
• Keeping a slight bend in your elbows, have your spot remove the bench.
• Straighten your legs, keeping a slight bend in your knees. Crossing your ankles is optional.
• Tighten your abdominals, keeping your pelvis thrusted forward and your back rounded. (not arched).
• Rotating from your waist, bring both of your legs to one side of your body.
• For comfort and grip assistance, you can use hanging straps to perfom this exercise. Note: If using the straps, do not slouch your shoulders.

1. Throughout the entire range of motion:

   • Keep your back rounded, by keeping your pelvis thrusted foward at the start and end positions and your obliques and abdominals tight.
   • Keep your legs extended with a slight bend in the knee.
   • Keep a slight bend in your elbows.
   • Concentrate on using your oblique and abdominals. Do not jerk your body or use momentum.

2. Do not perform this exercise if you feel discomfort in your lower back.