1 - Position an exercise ball on the floor and drape your hips and lower abdomen over the top of it, with your feet spread shoulder-width apart and toes pressed into the ground for stability.
2 - Place your hands behind your head or cross them over your chest, and allow your upper body to naturally drape forward over the ball.
3 - Engage your core and glutes, then slowly raise your upper body by extending your spine until your body forms a straight line from head to hips.
4 - Hold the top position for 1-2 seconds, squeezing your glutes and lower back muscles at full extension.
5 - Slowly lower your upper body back down to the starting position in a controlled motion, allowing a slight stretch in the lower back.
6 - Repeat for the desired number of repetitions, maintaining control throughout the movement.
