Ball Drop With Shoulders Up

Lying on a mat with a 90 degree bend in your knees, pinch a medicine ball between your knees. Flatten your back to the mat (tight core) and lift your shoulders off the mat (neck relaxed/neutral spine). Keeping pressure in your lower back (flat back) lower the ball as low as possible while maintaining a flat back. Breathe out while lowering the ball, and keep your neck relaxed.

Doing this exercise super slow will increase the intensity.