1. Start Position: Exhale as you slowly crunch inward from your waist, lifting both of your shoulders off the floor. Concentrate on using your abdominals.
2. Middle Position: As you crunch, concentrate on maintaining a tennis-ball-sized gap between your chin and chest while simultaneously bringing your legs in toward your chest keeping your skins parallel to the floor.
3. End Position: Continue to crunch while bringing your legs in 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.
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. 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. Repeat the movement for the recommended number of repetitions.

With strap handles at even lengths:

• Lie facing the door with feet flat on the floor
• Grab handle with horizontal grip
• Extend your arm and align them with your sternum. Do not bend wrist
• Lift your head using abdominals
• Keep back straight, head aligned with spine 
  
• Raise legs and keep them at a 90-degree angle
• Extend legs as far as possible keeping your shins parallel to the floor, and the small of your back in contact with floor

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep legs aligned with each other and shins parallel to the floor.
   • 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.

2. At start position, 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.

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