+ Center the ball on your center around the belly button, as you lift the arm/leg you will feel the pressure increase in the abdomen area, this will increase likelihood of a gaseous procurement, just a friendly warning.
+ Keep head still, looking at the ground, not in front of you.
+ Try as hard as you can to stay still on the ball, this is hard, you will have to hold your body against the ball rolling you around. For a simpler start, begin with the legs first, then add the arm to the appropriate leg.
+Pace is slow and deliberate.
2-3 sets of 12-20 reps should take about 3-5 min