Position yourself so that you are lying on top of a Swiss ball face down.

The Swiss ball should be positioned underneath your pelvis with your legs about shoulder width apart and your toes against the ground. Inter-lock your fingers behind your head.

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

Lower your body towards the ground as your starting position, then gently extend through the lower back so that you come up to an extended position and a straight back which places you at about 45 degrees to the ground.

Relax and return to the starting position.

Come the number of specified reps.