Kneel on the floor directly behind a stability ball, placing your hands shoulder-width apart on the top of the ball. Keep your back flat and your hips aligned over your knees at the start.

1. Maintain a tight core and straight back as you slowly push the ball forward, extending your arms and hips.
2. Roll out until your body reaches a full, straight plank position without letting your hips sag.
3. Pause briefly at peak extension, ensuring maximum core tension.
4. Actively squeeze your abs and hip flexors to initiate the pull back motion.
5. Slowly return the ball and your body back to the starting position.