Seated Twist and Tilt

START: Sit on a bench or step so that your knees are slightly higher than your hips. Place a pad or rolled up towel between your knees, and hold it there by squeezing your thighs inward. Put your hands behind your head in the "prisoner" position—as if you have just been arrested.

MOVEMENT: Leading with your eyes, rotate your torso as far to your right as you can. Pause, then tilt your right elbow toward to the floor by bending your torso toward your right hip. Then, bring your right elbow back up, and twist back to the starting position. That is one rep. Do all your reps, then repeat for your left side.