1. Start Position Exhale as you slowly raise your legs.
2. Middle Position Concentrate on using your abdominals, without swinging your legs or using momentum.
3. End Position Continue to raise, bringing your legs as close to your chest as possible, keeping your back rounded. Hold for 1/2 a second, squeezing your abdominals.
4. Return to Middle Inhale as you slowly return to starting position.
5. Return to Start Keep your back rounded. Repeat the movement for the recommended number of repetitions.

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.
• Bending from your knees, position your legs at a 90-degree angle. Crossing your ankles is optional.
• Tighten your abdominals, keeping your pelvis thrusted forward and your back rounded. (not arched).
• 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 abdominals tight.
   • Keep your legs at a 90-degree angle.
   • Keep a slight bend in your elbows.
   • Concentrate on using your abdominals. Do not jerk your body or use momentum.

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