Lie flat on the floor. Hold a medicine ball with both hands above your head. Tighten your core muscles as you slowly bring your legs and arms up simultaneously. You want your body to form a V. Keep the arms as straight as possible. See if you can make the ball touch your ankles without bending your legs. Hold for a second, then reverse the movement slowly. Aim for 3 sets of 15.
Swiss Ball Pullover
Lay your upper body on an exercise ball with your feet flat against the floor. Hold a medicine ball or dumbbell above your head in both hands. Slowly raise the weight until your arms are directly above your chest. With just a slight bend, slowly lower the weight until your hands are just slightly below your head. Repeat the movement. Aim for 3 sets of 15.
Dumbbell Flat Bench Press
With your back flat against a bench, hold a dumbbell in each hand. Keep a slight bend in your elbows as you raise the weights slowly until they reach your midpoint. Lower the weights to starting position and repeat. Shoot for 3 sets of 15.
Using a bench bar, stack weights on the end closest to you. Hold the bar with two hands, bend your knees slightly, and keep your head at a 45 degree angle as not to cause a strain. Pull the bar into your chest and then very slowly back to starting position. 3 sets of 15.
Hold a barbell with an overhand grip. Keep the bar just below chin-level as you stabilize it. When you are ready, explode up, using your lower body for momentum as your thrust the bar above your head until your arms lock. Slowly bring it back to start position and repeat. 3 sets of 15.