Instructions:

1. Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
2. Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
3. Raise the dumbbells to shoulder height, palms facing forward.
4. Press the dumbbells upward until your arms are fully extended.
5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.