1. Start Position: Exhale as you slowly crunch your body by bending from your waist and raise your lower body.
2. Middle Position: Concentrate on using your obliques and abdominals, keeping your chin aligned with the middle of your chest. Do not use your arms. 
3. End Position: Continue to crunch as high as possible, maintaining the tennis-ball-sized gap between your chin and chest. Hold for 1/2 a second, squeezing your oblique and 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 oblique, and abdominals. You have maintained the tennis-ball-sized gap between your chin and chest. Repeat the movement for the recommended number of repetitions. For each set, perform the entire exercise for one side of your body. Duplicate the exercise for the other side of your body.

Start at this Position:

• Kneel on the equipment and adjust the seat to one side so you can do a full range of motion.
• Hold handles.
• Keep your back straight, head aligned with your spine.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.
• Add the prescribed weight.

1. Throughout the entire range of motion:

   • Keep your head aligned with your spine.
   • Keep your chin aligned with the middle of your chest.
   • Maintain the tennis-ball-sized gap between your chin and chest.
   • Keep you knees stationary on the seat.
   • Concentrate on using your oblique and abdominals, keeping your arms and elbows relaxed. 

2. At start position, keep resistance on your abdominals, but don’t put unnecessary stress on your lower back by to much hyperextension.

    

3. At end position, raise as high as possible, concentrate on keeping your abdominals tight.