Kneel lying on your front with your upper body resting on the ball.
Have your hands by your shoulders and your elbows by your side.
Squeeze your shoulder blades together so your elbows are close to your side, and your hands come up by your ears.
Arch your back so your torso comes off the ball.
Maintain your shoulder blades in a squeezed position throughout the duration of the exercise while keeping the buttock muscles tight.
Your lower body remains in contact with the floor.