Start by placing your feet up on the Swiss ball whilst supporting your upper body in a press up position.

Keep your body paralell  per body in a press up position.

Gently contract your pelvic floor muscles and draw your belly button back towards your spinal column.

From this position your upper body and legs should be paralell to the ground.

Bend your knees and flex your hips and draw the ball and your knees up towards your chest and then extend your knees and hips back towards your starting position.

Repeat as many reps as directed.