Extended Overhead

Lie comfortably on your back, with your arms extended out to your sides, to be used for stability not to aid in the lifting movement.

Place as suitable sized Swiss Ball close to your buttocks, and secure it in place with your legs bent over the top of it, pushing into the ball with your feet, alternatively you may wish to secure the ball between your feet and lower legs, (harder).

Exhale and squeeze the ball with your lower-body, whilst contracting your abdominal muscles, aiming to slowly lift the ball up towards your head, in a smooth rolling action.

Throughout your lifting movement, aim to keep the speed constant; focusing on feeling the abdominal muscles contract further throughout the lift.

Inhale as you slowly lower the ball back down towards the starting position, however avoid letting the ball touch the floor, as this will force the abdominal to stay contracted.

Avoid allowing the back to arch up off the floor; the movement should be from your pelvis, taking the ball no further than chest level.

Advanced athletes may wish to perform this exercise using either a low pulley machine with suitable weight, or having a partner adding resistance with suitable resistance bands.

The setup for the low pulley would to be attaching ankle collars around both ankles, with suitable flexible attachment to the lower cable connector. Be careful when working with cables and Swiss Balls, and the cable will often rub against the ball, causing excessive damage, making the ball dangerous to use.

An easier and safer method, is to attach the middle of a resistance cable on to a low secure object, or have a partner hold it close to the floor, whilst you perform the exercise with each of the handles, hooked over your feet.

Beginners should aim to perform 4 - 8 slow small movements, stopping if this causes lower back pain.

Intermediates aim for 8 - 12+ reps in a slow controlled manner for 2 sets.

Advanced aim for 2 - 3 sets of 12+ reps, aiming to progress onto the harder method of working with resistance.