The toes should face upward. Raise your head off the floor by placing your fingers there (without interlacing them).
West then has you bring your chin to your chest and your legs up to a 90-degree angle. Ten times through, keep your knees together as you do a reverse crunch.
Do 10 additional crunches with your legs extended upward and together. You should be starting to feel a complete core burn by now!
Raise your legs and complete 10 additional crunches while keeping them slightly apart.
Reverse crunches include keeping your feet off the floor and your knees together while raising your legs to a 90-degree angle.
Keep your heels firmly planted on the ground for this last step, and bring your arms down to your sides without letting them touch the ground.
It's time to circle back to the starting point. Bend your knees and execute 10 crunches with your feet flat on the floor.