Get down on your knees with your toes pointed on the ground in front of a swiss ball. Start by placing your forearms on the swiss ball with your elbows bent and hands together. There should be a slight bend at your hips and shoulders.
Before you begin the movement brace your core.
Initiate the movement by slowly rolling the ball forward as you straighten your arms and extend your hips. The farther the ball rolls, the harder the exercise will become. Keep you back flat and core tight the entire time to ensure you maintain good form.
Return to the starting position by contracting your abs and pulling the ball back toward your hips.
Pause and repeat.