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Try this technique if you don't have any lower back problems.
Sit on the floor with your knees bent and your heels on the floor. Lean back until you're halfway to the floor. Have your partner toss you a medicine ball. Maintain your position and toss the ball back as hard as you can. To increase the difficulty, bring the ball over your head before you toss it back.
If a partner isn't available, toss the ball straight up in the air yourself and catch it while maintaining the same torso position. Or, Lie on your back with your knees bent. Hold a medicine ball behind your head and move to a sitting position. If the medicine ball is too heavy, sit up while holding the ball on your chest. If there is no medicine ball available, substitute a 5 or 10 pound plate.
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