1. Start Position Exhale as you slowly crunch inward from the waist to one side, raising your shoulder off the ball.
2. Middle Position Concentrate on using obliques and abdominals, maintaining the tennis-ball-sized gap between your chin and chest. Do not use you arms.
3. End Position Continue to crunch to your side, keeping your chin aligned with the middle of your chest. Hold for 1/2 a second, squeezing your obliques and abdominals.
4. Return to Start Inhale as you slowly return to starting position, keeping the small of your back in contact with the ball and maintaining the tennis-ball-sized gap between your chin and chest.
5. Other Side Duplicate the exercise for the other side of your body. Alternate between sides.Repeat the movement for the recommended number of repetitions. (1 repetition= one for the right side and one for the left)

Start at this Position:

• Lie with your back on the stability ball. Keep your feet flat on the floor and legs slightly apart.
• Position your body so the small of your back becomes the center of gravity on the ball. If you feel any discomfort in your lower back, position the small of your back lower on the ball. If this does not aleviate the discomfort, DO NOT PERFORM THE EXERCISE.
• Bring your hands behind your head. Elbows are outward and relaxed.
• Using your abdominals, lift your head to create a tennis-ball-sized gap between your chin and chest.
• Keep the small of your back in contact with the ball and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your head aligned with your spine.
   • Keep your chin aligned with the middle of your chest.
   • Keep your feet flat on the floor
   • Concentrate on using your abdominals, keeping your arms and elbows relaxed.
   • Do not pull on your neck or bring your elbows forward.

2. Keep the small of your back in contact with the ball to alleviate unnecessary stress on your back.

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