Place your body face down on a stability ball, lift one foot slightly off of the floor then make sure your foot is either locked in or in someway stable, place your hands either behind your head or in front across of your chest keeping your legs straight bend over head towards the floor until your upper body is vertical or diagonal, raise your upper body back up until you are in full alignment.
Attach a chord to an immobile object in front of you and take the handles and place them with your hands behind your head place your body face down on an , lift one foot slightly off the floor and make sure that foot is either locked in or in someway stable, keep your leg straight bend over head towards the floor until your upper body is vertical or diagonal, raise your upper body back up until you are in full alignment.