Begin with a tall neutral spine posture (imagine there’s a string pulling you tall from your pelvis to the top of your head). Then engage your inner core muscles below your belly button. Then Wrap a resistance band around your upper back and position yourself belly down onto the exercise ball. Reach the index finger to the wall in front of you with the thumb pointing up and hold for a few seconds. Repeat this 10 times on each side for 3 sets. To progress the functional core strength, reach the index finger in front and extend the opposite leg and heel back at the same time. Repeat this for 10 reps on each side for 3 sets each. This exercise is great for increasing functional core strength in swimming, climbing, ultimate frisbee, baseball, volley ball, basketball, Lacrosse and any sports that require strong shoulder and core strength.