Place the stability ball on a non-slip surface. Lie face-down over the ball with hips and lower torso centered on top, feet planted shoulder-width apart on the floor, and hands crossed over your chest.

1. Engage your core and maintain a neutral spine.
2. Exhale and lift your torso by contracting your lower back, glutes, and hamstrings until your body forms a straight line from head to heels.
3. Pause briefly at the top while squeezing your glutes and back.
4. Inhale and lower your torso slowly in a controlled manner back to the starting position.
5. Repeat for the desired repetitions, keeping movements smooth.