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<li>Sit on the exercise ball with your feet flat on the floor, hip-width apart.</li>
<li>Engage your core muscles to maintain balance and stability.</li>
<li>Keep your back straight and shoulders relaxed.</li>
<li>Position your knees at a 90-degree angle, with your thighs parallel to the floor.</li>
<li>Place your hands on your hips or extend them in front of you for additional balance.</li>
<li>Slowly roll your hips forward, lifting your upper body slightly off the ball.</li>
<li>Engage your abdominal muscles to support the movement.</li>
<li>Hold the position for a few seconds, then slowly roll back to the starting position.</li>
<li>Repeat the movement for the desired number of repetitions.</li>
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