1. Start Position Exhale as you slowly crunch inward from the waist to one side, raising your shoulder off the mat. 
2. Middle Position Concentrate on using your oblique and abdominals, maintaining a tennis-ball-sized gap between your chin and your chest. Do not use your arms. 
3. End Position Continue to crunch to your side, keeping your opposite shoulder blade on the mat and your chin aligned with the middle of your chest. Keep your legs perpendicular to the floor with a slight bend in your knee. Hold for 1/2 a second, squeezing your obliques. 
4. Return to Start Inhale as you slowly return to starting position, keeping the small of your back in contact with the mat and your legs remain perpendicular to the floor. 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 left and one for the right)

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 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.