STARTING POSITION:
Lie on your back and place your hands slightly wider than shoulder width apart while holding your torso up at arms length. You need to find a fitball and place it in front of you. Support your weight on your hands and place your feet on the fitball. Your hands should be just below your shoulders. Keep the shoulders far from the ears retracting your shoulder blades. Contract your pelvic floor and core while keep your body straight.
MOVEMENT:
Hold the position during the required time. Make sure your shoulder blades are always retracted.
TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.