Anchor the band at the bottom of the door. Attach each end of the band to an ankle strap.
Fasten an ankle strap around the bottom of each foot and lie on the floor on your side, with one foot stacked on top of the other. For stability place your bottom arm straight out to the side with your palm down. Position your top arm with your hand behind your head and elbow pointed straight up.
Exhale and gently pull your knee on top away from the door up until your thigh is perpendicular, and calf is parallel to the floor. At the same time crunch your body up and touch the elbow of your top arm to your top knee. Do not pull your head as you crunch.
Inhale as you return to starting position. Repeat