Lie on a fitball with your low back pressing it and with your feet flat on the floor. Your knees should be at 90º Place your hands on either side of your head. Contract your pelvic floor and core. Extend your spine until you feel the abdominal muscles stretched. Keep the neck in the same position.
Contracting the abdominal muscles, curl the spine and move the torso upward while you exhale. Hold 1 second. Return to the starting position in a smooth movement while you inhale.TIPS: Focus on slow and controlled movement Don't separate your low back from the fitball when you do the exercise.