Home Uncategorized The Matrix: Grab a 5-10 pound medicine ball (or dumbbell) kneel on the floor with your knees hip-width apart. Keep your torso upright hold the ball against your abs. Slowly lean back as far as possible, keeping your knees planted. Hold the reclined position for 3 seconds, the use your core to slowly come up to the starting position. Do 12-15 reps.