1. Start Position Exhale as you slowly crunch upward, raising both of your shoulders off the mat, while simultaneously bringing your legs in by letting them roll on the ball.
2. Middle Position Concentrate on using your abdominals. Do not use your arms.
3. End Position Continue to crunch and bring your legs in until the ball reaches your heels. Make sure the small of your back remains in contact with the mat. 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 stability ball.
• Position your legs on top of the ball, making sure the ball can move back and forth between your hamstrings and your heels.
• 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.
   • Move your upper and lower body simultaneously.
   • Keep your legs on the ball, allowing movement between your hamstrings and heels.
   • 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.