Instructions:

1. Attach a rope handle to a high pulley and kneel down facing away from the machine.
2. Hold the rope handle with both hands and place it behind your head, keeping your elbows out to the sides.
3. Keeping your hips stationary, flex your waist and crunch your torso down towards your thighs.
4. Pause for a moment at the bottom, then slowly return to the starting position.
5. Repeat for the desired number of repetitions.