Get in to a face down position. Find a fitball and place your forearms on it. Extend your legs straight out behind you. Support your weight on your knees and forearms. Your forearms should be paralel between them and your knees at shoulder width apart. Keep the head facing the floor. Squeeze your abdominal and oblique muscles.
Roll the fitball forward with your arms while you inhale. Make sure you don't arch your lower back during movement. Return to the starting position with a strong movement while you exhale.TIPS: Make sure you only move your arms during the movement.