Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent. Gently hyperextend back on contour of ball. Place hands behind neck or beside head.
Flex waist to raise upper torso. Return to original position. Repeat.
Certain individuals may need to keep their neck in neutral position with space between their chin and sternum. Some individuals may experience low back discomfort if hips are not bent so they must use smaller ball size or lower their hip position on ball. See Spot Reduction Myth.
Movement can be made easier by positioning hips low on ball or placing arms further down away from head. See Arm Position During Waist Exercises.
Exercise can be made more challenging by using positioning ball lower on back and hips higher or adding additional weight.