Lie supine on the ground with your knees bent and the heels flat on the floor. Place your hands across your chest or loosely cradling your head in your hands to support your neck (elbows out to the side walls). Tighten your abdominal muscles by drawing your belly button toward your spine. Keeping your heels on the ground and toes flat to the floor, slowly lift your head, followed by shoulder blades. Be careful not to pull your neck forward – focus more on lifting up by using your abdominal muscles. Focus your eyes on your bend knees and pull up from the floor until you are at a 90 degree angle. Hold at the top for a brief moment, and then slowly roll down one vertebrae at a time until you are not quite lying flat on the floor (still slightly lifted). Repeat.
This will do wonders to strengthen your upper torso!
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