1 - Lie flat on your back on the floor with your arms extended out to your sides for stability.
2 - Place both heels on top of an exercise ball, with your legs fully extended and your hips resting on the ground.
3 - Press your heels into the ball and lift your hips off the ground by engaging your glutes and core, forming a straight line from shoulders to heels.
4 - Slowly bend your knees and curl the ball toward your glutes by digging your heels into the ball and pulling it in.
5 - Pause briefly at the top when your knees are fully bent and your hips remain elevated.
6 - Slowly extend your legs back out to the starting position in a controlled manner, rolling the ball away from you.
7 - Repeat for the desired number of repetitions without dropping your hips throughout the movement.
