Exercise to strengthen the torso within a training routine. Stretch your back. Sit with legs extended. Extend your arms forward, maintaining shoulder width. Inhale and bend forward as if you were curling up around a ball. Hold for five seconds and exhale. Inhale as you return to the starting position. Repeat this exercise three to five times. The flying dutchman. Extend your arms to the sides a few centimeters off the ground. Contract your abdomen bringing your arms back and expand your chest, raising it off the mat. Hold this position for two seconds. Slowly return to the starting position and exhale. Repeat this exercise three to five times. The V with one leg. Lie on your back with your arms extended above the head. With one leg bent and the other stretched to a 45 degree angle. Inhale, bring your arms forward and form yourself into to position the V. Turn and bring your arms in the opposite direction to your extended leg. Roll back contracting the abdominal muscles and exhale. Repeat this exercise two times with each leg.