Roll Out On Ball W Heel Drive

From a kneeling position place your hands on top of a swiss ball at about shoulder width. With your knees bent at 90 degrees forcefully drive your heels together. Tighten your core and let your feet pivot up as the ball rolls away from the body. Keep a neutral spine, breathing out as the ball nears its furthest point. Resist the urge to push your butt out, keeping a tight core and a locked spine. An extreme intense version is to go super slow.

If you feel Lumbar pressure, concentrate on driving the heels more forceful, a tighter core and a focused breathe out at the apex of the rep.