9. Back squeeze

Start from the same position as the back lift. Lift your upper torso and reach both your arms straight out in front of you. Squeeze the shoulder blades as you bend your arms to the sides, keeping them close to your body. Squeeze your back muscles and shoulder blades as much as possible.

This is a very good exercise for the upper part of your back.

Repeat for 45 seconds. Then rest for 15 seconds.