1. Start Position Exhale as you slowly crunch upward, raising your shoulders off the mat. 
2. Middle Position Concentrate on using your abdominals, maintaining a tennis-ball-sized gap between your chin and your chest. Keep your elbows aligned with each other.
3. End Position Continue to crunch, keeping the small of your back to the mat and your chin aligned with the middle of your chest. Keep your arms extended overhead and your elbows aligned with each other. Hold for 1/2 a second,squeezing your abdominals. Note: Your arms should be used for resistance only.
4. Return to Middle Inhale as you slowly return to starting position.
5. Return to Start Your arms remain overhead,and you have maintained the tennis-ball-sized gap between your chin and chest. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Lie with your back on the mat, feet flat on the floor, and legs slightly apart.
• Extend your arms overhead. Overlapping your hands, rest one palm on top of the other, and bring your elbows outward. Hold this position throughout the exercise.
• 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 by pulling your belly button in towards your spine.
• Keep 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.
   • Keep your arms extended overhead and your elbows aligned with each other.

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