Stand with the ball between a wall and your mid back.
Your feet should be placed in front of you and hips width apart.
Keeping a straight back, tighten you core stability muscles and gently squat down as far as you can go comfortably.
Hold this position, keeping your knees hips width apart, and your core and buttock muscles activated.
In this position, transfer your weight from side to side.
Your spine should stay straight as you move your whole body across from your hips.
Keep your weight in your heels, not your toes.