<ul>
<li>Sit on the exercise ball with feet flat on the floor.</li>
<li>Slowly walk your feet forward and roll down until your lower back is resting on the ball.</li>
<li>Position your feet hip-width apart and ensure they are firmly planted.</li>
<li>Cross your arms over your chest or place your hands behind your head for support.</li>
<li>Engage your core muscles by pulling your belly button towards your spine.</li>
<li>Exhale and lift your upper body towards your thighs, curling your spine.</li>
<li>Keep your neck relaxed and avoid pulling on your head with your hands.</li>
<li>Pause briefly at the top of the movement, squeezing your abdominal muscles.</li>
<li>Inhale and slowly lower your upper body back to the starting position.</li>
<li>Maintain a controlled motion throughout the exercise, avoiding any bouncing.</li>
<li>Repeat for the desired number of repetitions, ensuring proper form throughout.</li>
</ul>