1. Start Position Exhale as you slowly crunch inward by raising your left shoulder off the mat, while simultaneously bringing your right knee in. Make sure your right leg remains at a 90-degree angle. Do not use you arms.
2. Middle Position Concentrate on using your obliques and abdominals, maintaining a tennis-ball-sized gap between your chin and chest.
3. End Position Continue to crunch to your side, keeping the opposite shoulder blade on the mat, and your chin aligned with the middle of your chest. Bring your elbows as close to your knee as possible, keeping your right leg at 90-degree. Hold for 1/2 a second, squeezing your obliques and abdominals. Note: To work the entire abdominal, slightly thrust your right glute upward, when squeezing.
4. Return to Start Inhale as you slowly return to starting position, keeping your legs in a 90-degree angle. The small of your back remains in contact with the mat and you have maintained 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 mat. Feet flat on the floor.
• Lift your legs and position them at a 90-degree angle to the floor.
• 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 mat 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, and maintaining a tennis-ball-sized gap between your chin and chest.
   • Keep your legs bent at a 90-degree to the floor.
   • Concentrate on using your oblique and 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 mat to alleviate unnecessary stress on your back. 

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

3. At end position, slightly thrust your glute upward, to properly train your entire abdominals.