Recommendations: 2-3 Sets, 10-15 Reps, 20-25 Wght
Lie on an exercise mat on the floor with your lower back pressed against the mat in a Smith Machine. Place your feet on the bar (positioned at a low point) and your knees at 90 degrees. Cross your arms on your chest. This is the starting position. Slowly raise your shoulders and upper back by contracting your abs (about 30 degrees). Exhale during this movement. Hold this position for 2-3 seconds. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.