Position the ball at a comfortable place on your back and slowly descend, driving your hips back so that they end up slightly under the ball at the bottom position. Descend until hips are parallel with knees, then drive the feet into the ground through the hips to return to your starting position.

Grab the handles, lean back, "lock the shoulders in" by lifting the chest and pulling the arms into the shoulder sockets by tensing the muscles of the upper back and retracting the shoulder blades. Pull in your belly button. This is your starting position. Now, without letting the tension go in your upper back muscles, extend and bend your arms at the elbow to perform the row -- drawing hands to ribcage with each rep. Do not shrug the shoulders.

Activation and Stability for the Foot, Hips, and Core