How to perform it

1. 1

   Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.

2. 2

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

3. 3

   Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.

4. 4

   Lower the dumbbell behind your head, keeping your arms straight and maintaining control.

5. 5

   Pause for a moment, then raise the dumbbell back to the starting position.

6. 6

   While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.

7. 7

   Lower your hips back down to the starting position.

8. 8

   Repeat for the desired number of repetitions.

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