Sit on the Swiss ball and slowly lean back, taking your feet off the ground. Use your arms for balance. Lean back as far as you can and hold it for 5 seconds.
With the ball in the middle of your back, extend one leg straight out and hold for 5 seconds. Use your arms for balance.
With the ball in the middle of your back and your arms at your side, reach back and touch the ground. Hold that position for 10 seconds and slowly return to center.
With your stomach on the Swiss ball, lean forward while bringing your legs up as high as you can off the ground. Lower your head and use your arms to balance.