• Lie face down on a Swiss ball with your arms straight out in front of you and the ball securely under your hips and lower torso.
• Extend your legs straight out against the wall so the balls of your feet remain on the ground to stabilize your body.
• Contract your glutes, hamstrings and lower back and slowly lift your arms, chest and shoulders off the ball.
• Make sure your head, shoulders and back form a straight line.
• Hold this position, slowly lower yourself back down and repeat.