An exercise ball, or Swiss ball, is a fitness must-have. Developed in 1963 by an Italian plastics manufacturer, this big squishy ball allows you to work a variety of muscles – and from the comfort of your own home if you so desire. Stabilizing your body on a Swiss ball not only improves your balance, it also seriously strengthens two hard-to-work parts: abs and back muscles.

I like to hype extend on my Swiss ball to shape my lower back muscles. Today, let’s break in that long-forgotten exercise ball with this breezy hype extension exercise.

Step 1: Lie face down on the ball with your hips supported and your hands behind your head. Bend at the waist.

Step 2: Breathe slowly and rhythmically as you lift your upper body through a count of 10 seconds, using your lower back.

Step 3: Hold for 2 seconds at the maximum tension point. Return to the starting point through a count of 10 seconds.

Step 4: Repeat three times without resting.