Set a decline bench at a height of between 30 and 45 degrees.The higher you set the bench the more challenging the exercise will be.

Position yourself on the bench with your head at the lowest end.

Get into the starting position by putting your hands together pointing at the ceiling and raising your shoulder blades slightly off the bench.

Keeping your hands together, reach straight up towards the ceiling as far as possible.

Pause, then lower yourself back to the starting position (with your shoulder blades off the bench).

Exercise Tips:

This exercise is awesome for core strength. It's already challenging, but you can add extra intensity by holding a dumbbell in your hands and pausing for a count of 2 at the top of the exercise.

Make sure you don't let your shoulder blades touch the bench throughout the set.