1. Start position: Lie back onto floor or bench with legs straight and up towards the ceiling. Your hands should be straight up and holding a medicine ball. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench and reach the medicine ball towards your feet.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
