Sit on a stability ball with feet flat on the floor. Walk feet forward and roll down until the lower and mid-back are supported by the curve of the ball. Hold a dumbbell against your upper chest with both hands.

1. Lower your torso backward over the ball to get a full stretch in the abdominals.
2. Exhale and curl your torso upward by contracting the abs, bringing the ribcage toward the pelvis.
3. Continue the movement until the torso is nearly upright, flexing at the hips.
4. Inhale and slowly lower your torso back down to the starting position, controlling the extension.
5. Keep the glutes engaged to stabilize the hips throughout the movement.