1. Sit down on your butt facing the battle ropes with the knees bent and heels against the ground. be sure that there is some slack on the rope before sitting.
2. Grasp the ropes with both hands, brace the abs, and drive the heels into the ground while bringing the ropes to either side of the body at the same time. Both arms should move together as the ropes crosses the body.
3. Keep the hips stable by bracing the abs tighter. If you find that the hips move too much, slow the movement down.
**To make more challenging, speed up the movement or elevate the heels off the ground. Be sure to keep the hips stable NO MATTER WHAT!**