How to perform it

1. 1

   Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.

2. 2

   Slowly roll the ball forward, walking your feet out until your upper back is resting on the ball and your legs are extended straight in front of you.

3. 3

   Place your hands on your hips for support.

4. 4

   Engage your core and slowly lower your upper body towards the ground, keeping your back straight and your chest lifted.

5. 5

   Stop when you feel a stretch in your hamstrings, and hold the position for 20-30 seconds.

6. 6

   Slowly return to the starting position by pushing through your heels and using your hamstrings to pull yourself back up.

7. 7

   Repeat for the desired number of repetitions.

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