The torso lift helps improve posture and strengthens all the muscles along the spine. Doing the torso lift after working on your abdominal muscles also feels really good because of the opposing motion — lifting up rather than curling in. This exercise focuses on working the lower body.
Lie with your stomach and waist on the ball and your legs extended behind you.
Make sure that you’re resting the balls of your feet on the floor.
As you exhale, extend your arms out to the side.
Lift your upper body toward the ceiling, straightening your back.
Hold this position for a few beats and then lower as you inhale.
Complete ten repetitions, pausing for a few beats in between lifts.