Start with knees on the floor with both forearms resting on the ball. Slowly push off your knees rolling forward onto the ball, both feet should be In contact with the floor. Placing fingers on the side of your temple (start position).

Slowly raise your chest off the ball keeping the head in a neutral position. Raise the body so its parallel to the lower body. Try not to over extend. Hold for 2 seconds then return to start position. Gradually increase to 10 - 20 repetitions.

Lying on the floor with both feet and ankles resting on the swiss ball. Arms directly above the chest with hands together. Raise hips off the floor until the body is in a straight line from the shoulders to the heels with only the shoulders and head touching the floor.
Hold this position for 5 – 10 seconds then relax both hips back to the floor.

Strong lower-back muscles and abdominals work together in maintaining a pain-free and healthy back. These exercises will help strengthen muscles of the lower back, but it is important that you begin your exercises slowly and increase levels gradually. Talk to your doctor or therapist before attempting any exercises, especially if you are already experiencing back pain.

To calculate:
Take measurement from back of knee to the ground (A), add 3cm for depression of the ball. The next size ball after this measurement is the size you require.

Example:
Back of knee to ground (A) = 45cm
+ 3cm for depression = 48cm.
Therefore user requires 55cm fitball.

Note:
Exercise balls are also known as gym ball, body ball, stability ball, fitness ball, balance ball and swiss ball.