HOW: Position yourself on your knees with your feet pushing into a wall as you lean forward on a swiss ball. The swiss ball should be on your hips. Place your hands behind your back. From the leaning forward position, push into the ball with your hips and use your hip muscles to bring your back up as one unit.
FEEL: You should feel your glutes and hamstring muscles primarily working, as well as your core.
COMPENSATION: Keep your back flat, don’t round it.