1. Start Position: Exhale as you slowly lower your arm, while simultaneously crunching you’re upper body. Keeping head aligned with your spine, and knees slightly bent.
2. Middle Position: As you lower, concentrate on rotating from your shoulders while crunching maintain a tennis-ball-sized gap between your chin and chest.
3. End Position: Continue to lower and crunch maintaining the gap between your chin and chest, until the handle is at chest height. 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 you’re abdominals; do not lock out your elbows. Repeat the movement for the recommended number of repetitions.

Make sure the strap is in the single handle mode.

• Stand with your back to the door.
• Grab the handle using a horizontal grip, extend your arm and align it with your sternum. Do not bend your wrist, and keep a slight outward bend in your elbow.
  
• Make sure your feet are aligned with each other; now lift one leg off the floor.
• Keep your back straight, head aligned with your spine, and knee slightly bent.
• Now lift your arm above your head, keeping a slight outward bend in your elbow.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep a slight bend in your knee.
   • Keep one leg elevated.
   • Rotate from your shoulders only moving your upper and lower arms as a single unit, while crunch from your waist.
   • 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 elbow, or put unnecessary stress on your lower back.

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