1. Start Position Exhale as you slowly crunch upward, lifting both of your shoulders off the mat.
2. Middle Position Concentrate on using your abdominals. Do not use your arms.
3. End Position Continue to crunch, maintaining the tennis-ball-sized gap between your chin and your chest. Your legs maintain their 90-degree position and are stationary on the equipment. 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 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. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Lie with your back on a floor mat, placing the lower part of your legs on a flat bench or stability ball.
• Position your legs to form a 90-degree angle to the equipment.
• 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.
   • Keep your legs at a 90-degree angle.
   • 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 mat to alleviate unnecessary stress on your back.

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