Lie face down on a Swiss ball, making sure that the ball is securely under your hips and lower torso. Your toes (or knees, for beginners) should be on the floor, and your hands should be behind your head (though be sure you do not pull your head forward – you could strain your neck). Slowly roll down the ball, lifting your chest off the ball and bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (that is, be sure your head, neck, shoulders and back form a straight line), your abs are pulled in, and that you are breathing continuously. Repeat ten to twelve times.

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