Instructions:

1. Stand with your back against a wall and place an exercise ball between your lower back and the wall.
2. Position your feet shoulder-width apart and slightly in front of you.
3. Hold a dumbbell in each hand, with your arms extended by your sides.
4. Place a tennis ball between your knees.
5. Raise your heels off the ground, lifting your body up onto your toes.
6. Pause for a moment at the top, then slowly lower your heels back down to the starting position.
7. Repeat for the desired number of repetitions.