1. Start Position: Exhale as you slowly lower your arm while simultaneously crunching you’re upper body to one side. Keeping head aligned with your spine, and knees slightly bent.
2. Middle Position: As you lower, concentrate rotating your shoulder and torso as a single unit. While crunching maintain a tennis-ball-sized gap between your chin and chest.
3. End Position: Continue to lower and crunch to one side maintaining the gap between your chin and chest, until the handles are chest height. Keep your chin aligned with the middle of your chest. Hold for 1/2 a second, squeezing your abdominals and oblique’s.
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 you’re abdominals and oblique’s, do not lock out your elbows. 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)

Make sure the strap is in the single handle mode.

• Kneel with your back to the door position yourself between the straps.
• Grab each handle using a horizontal grip, extend your arms and align them with your sternum. Do not bend your wrists, and keep a slight outward bend in your elbows.
  
• Make sure your knees are aligned with each other.
• Keep your back straight, head aligned with your spine.
• Now lift your arms above your head, keeping a slight outward bend in your elbows.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep in kneeling position.
   • Rotate and crunch from your shoulders only moving your upper and lower arms as a single unit.
   • Keep your chin aligned with the middle of your chest.
   • Maintain the tennis-ball-sized gap between your chin and chest.
   • Keep a slight outward bend in your elbows.
   • Do not bend your wrists, keeping your forearms aligned with them.

2. At start position, do not lock out your elbows, or put unnecessary stress on your lower back.

3. At end position, maintain the tennis-ball-sized gap between your chin and chest.