Lie supine on bench or floor. Grasp sides of bench for support.
Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from board. Return until waist, hips and knees are extended. Repeat.
Lie supine on mat with lower legs on bench. Cross wrists on chest.
Flex waist to raise upper torso from mat. Keep low back on mat and raise torso up as high as possible. Return until back of shoulders contact mat. Repeat.
Kneel on side of bench with weight plates on end of bench. With both hands, hold weight plate(s) cushioned with towel. Position upper body prone and perpendicular on bench with head and arms extending off of side. With both hands, place weight plate(s) on back of head with towel placed in between for comfort.
Move head up by hyperextending neck up as high as possible. Return by bending neck down until chin touches upper chest. Repeat.
Place folded towel on weight plate(s). Lie supine on bench, head extending off of end of bench. Place plates on forehead with towel placed in between for comfort.
Move head up by flexing neck until chin touches upper chest. Return by hyperextending neck and repeat.
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off. Switch position of feet by positioning bent leg under extended leg so waist is twisted with hip positioned sideways. Gently hyperextend back to contour of ball. Place hands behind neck or cross arms across chest.
Flex waist to raise upper torso. Return to original position and repeat. Position legs in opposite position and continue.