1. Start Position Exhale as you slowly crunch, by raising your legs toward your chest. Concentrate on using your abdominals.
2. End Position Continue to raise your legs, bringing them as close to your chest as possible, without letting the small of your back leave the mat. Hold for 1/2 a second, squeezing your abdominals. Do not use you arms.
3. Return to Start Inhale as you slowly return to starting position. The small of your back remains in contact with the mat and your legs remain bent at a 90-degree angle. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Lie with your back on the mat. Feet Flat on the mat.
• Bring your hands to your sides, either laying them flat or making fists.
• Place your hands slightly under your glutes.
• Cross your ankles and lift your legs. Bend at your knees to position your legs at a 90-degree angle to the floor.
• Your head is flat on the mat, stationary, and aligned with your spine. The small of your back remains in contact with the mat.

1. Throughout the entire range of motion:

   • Keep your head flat on the mat and aligned with your spine.
   • Keep your legs bent at 90-degrees and your ankles crossed.
   • Concentrate on using your abdominals. Do not jerk your body or use momentum.

2. Keep the small of your back in contact with the mat to alleviate unnecessary stress on your back. Do not perform this exercise if you feel discomfort in your lower back.