Lie on your back with one heel placed on ball.
Lift the other leg up so that both the hip and knee are bent to 90 degrees.
Tighten your abdominal and buttock muscles and lift your hips up off the floor.
Continue this movement, lifting your hips directly up to the ceiling until you have a straight line from your shoulders to your knee.
Hold briefly and then return to the starting position in a controlled manner.
