Ball X Change

With a swiss ball pinched between your feet, flatten your back and drop both your feet down and let your arms go overhead. Then lift the ball up and reach as you grab it with your hands. Then go overhead with the ball as you drop your feet down, then repeat. Keep your back to the mat the whole time and only go as far down as you can with a flat back. Breathe out as the ball drops in either direction. Doing this super slow is very difficult.

Starting this exercise super slow, then increasing pace when you can't do another quality slow rep, will make this exercise very intense and efficient