*lie on the Abench w/ your arms comfortable resting on the handles
*your head stay on the head rest and should not come off it at all
*breathe out when you crunch up
*tense up your arms & push the handles down and bring 1 knee up at the same time
*when lowering your upper body down, do not allow the head pad to touch the bench because that would bang your head
*alternate the knee lifts with each crunch.
* do about 30-50 crunches with alternating knee lifts.