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. Keep your legs perpendicular to the floor. 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 Your legs remain perpendicular to the mat,and you have maintained the tennis-ball-sized gap between your chin and chest. Keep the small of your back in contact with the mat. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Lie with your back on the mat.
• Keeping a slight bend in your knees, raise your legs until they are perpendicular to the floor. (crossing your ankles is optional)
• 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 vertical.
   • 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.