1. Start Position: Raise legs and keep them at a 90-degree angle Exhale as you slowly crunch inward from your waist to one side of your body, lifting that shoulder off the floor. Concentrate on using your abdominals and oblique.
2. Middle Position: As you crunch, concentrate on maintaining a tennis-ball-sized gap between your chin and chest.
3. End Position: Continue to crunch rotate from your waist and at the peak of the movement use the handles to assist your body up a few inches higher. Keep your chin aligned with the middle of your chest. Hold for 1/2 a second, squeezing your abdominals and oblique.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Hold for 1/2 a second. Feeling the stretch in your abdominals and oblique. Ensure that small of your back remains in contact with the floor and you have maintained the tennis-ball-sized gap between your chin and chest. 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 right side and one for the left)

With strap handles at even lengths:

• Make sure each strap handle is even.
• Lie flat on the floor facing the door and position yourself so feet are flat on the floor, and your legs are slightly apart, aligned with each other.
• Grab the handles using any grip you desire.
• 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 floor and your head aligned with your spine.
• Now raise your legs and keep them at a 90-degree angle.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep legs at a 90-degree angle.
   • Keep your chin aligned with the middle of your chest.
   • Maintain the tennis-ball-sized gap between your chin and chest.
   • Keep the small of your back in contact with the floor.
   • Concentrate on using your abdominals and obliques.

2. At start position, your head is off the floor, and you have maintained the tennis-ball-sized gap between your chin and chest.

3. At end position, when assisting ensure that small of your back remains in contact with the floor and you have maintained the tennis-ball-sized gap between your chin and chest.