Walk feet forward so that ball moves to a position at the small of your back.
Press feet firmly in ground, hip distance apart or wider for better stability.
Place both hands behind your head (or crossed over chest to make it easier).
To start, tilt pelvis forward, and begin to raise your upper body curling in a forward motion and squeeze your abs. If your hands are placed across your chest, curl in a forward motion until your elbows reach your upper thighs.
For safety, always keep your chin away from your chest so that your head, neck and spine stay in a neutral position throughout the movement.
Inhale and release back to start, getting a stretch in the abs.