How to perform it

1. 1

   Sit on an exercise ball with a dumbbell in each hand, palms facing forward.

2. 2

   Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball.

3. 3

   Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.

4. 4

   Press the dumbbells upward, extending your arms fully.

5. 5

   Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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