Lie on a declined, flat, or inclined platform with your back flat, shoulder blades and sacrum pressed firmly against the pad. Place your legs over the ball with your legs slightly spread apart. Hold firmly to a stationary object, or brace your arms on the floor in order to anchor your upper body down. Begin with the your head, legs, hips, and ball slightly off the floor and with tension on your abdominals.
Contract your abdominals and begin pulling your pelvis up and toward your rib cage. Attempt to move only one vertebra at a time. Continue to pull your pelvis toward your rib cage until your abdominals are fully contracted with your hips rolled up slightly off of the pad. Hold, continue to contract your abdominals, and breathe out any remaining air. Slowly lower your legs and hips one vertebra at a time back to their original starting positions. Repeat.