Strengthen your upper back and neck with the diamond head-hover

1. Lie face-down and place your arms above your head so that they form a diamond. Keep your abdominals engaged throughout the exercise. Press down slightly into your hands as you push your arms backward and up into the air.

2. Hold this position as you lift your head off of the bed. Make sure your eyes look down, as if you are giving yourself a double-chin, so that your head stays in line with your spine. Hold for anywhere between five and 30 seconds.