The final bed exercise used for strenghtening the muscle tone in the back I got out of my of my own creativity like the one from the the first position (the one in the middle was given to me by a friend after he asked a gym instructor) this last position I took it from my childhood memory, when some people sun tanning by the river when we went swimming would like to know whats going around without leaving their sun tanning possition they were lifting the upper part of their body on their hands and elbows. This position like the one before I hold it for twenty seconds and its the best of the 3 I told you now for working on the lumber area.