Attach the rope handle to a high pulley a kneel down facing the machine with your buttocks near your heels abut not resting on them. Holding the ropes at the sides of your head, crunch your rib cage toward your pelvis without moving any other part of your body. Pause when your elbows touch your knees, ten slowly return the weight to the starting position. You can also crunch down bringing one elbow to the opposite knee to involve the obliques more.