Medicine-Ball Sit-Up Slam

Lie on your back on the floor with your feet braced flat against a wall and hold a medicine ball with both hands extended overhead.

Engage your core and exhale as you curl your head, neck, and shoulders off the floor.

Continue rolling your spine upward until you are sitting fully upright, bringing the medicine ball toward the wall.

Inhale as you slowly reverse the movement, rolling your spine back down one vertebra at a time until you return to the starting position.