How to perform it

1. 1

   Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.

2. 2

   Walk your feet forward and roll your body down until your upper back is resting on the exercise ball.

3. 3

   Extend your arm with the dumbbell straight up above your chest, palm facing inwards.

4. 4

   Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.

5. 5

   Pause for a moment, then squeeze your chest muscles to bring the dumbbell back to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch arms.

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