Swiss Ball Y Raise: Lie facedown on top of Swiss ball with your back flat and chest off the ball. Let your arms hang straight down from your shoulders, with palms facing each other. Raise your arms at a 30-degree angle from your body until they are in line with your body, forming a Y. Pause then slowly lower back to the starting position. That's 1 rep. Do 12 reps.
Superman: Lie face down with arms extended in front of you. Raise both arms and legs off the ground hyperextending the spine in order to raise the chest. Pause and hold for 30 seconds then lower to the starting position. Do 5 sets.
One-Arm Dumbbell Row: With one dumbbell in right hand, kneel on a bench with your left knee and left hand. With your right palm facing the bench, lift your elbow up and toward the ceiling as you exhale. Keep your arm close to your body and chest facing the floor. Do not allow your elbow to go higher than an inch or so above your body level. Hold up for 1-2 counts then lower weight. Do 12-15 reps.