get rid of back fat

An exercise ball is your perfect "get rid of back fat" companion. To work on your lower back fat, lie face down, with your pelvis and lower abdomen centered on the ball. With both feet firmly on the floor and hands at the back of your head, slowly raise your upper body until your back is straight. Try holding this position for about five seconds, and then slowly lower yourself back down. Repeat five times. For upper back fat, sit on the ball and lean forward from the hips, letting your arms hang alongside your calves. Hold light hand weights - try 2 lbs first and work up if you'd like. Slowly raise your arms to the side (keep your back straight) until they are parallel to the floor - like an airplane. Pause, slowly lower, and repeat ten to fifteen times. Work up to two sets..

[Vega]

Is there any illustrations of these techniques available? I couldn't figure out how to do the first technique. Is it like  reverse sit-up? If you life face down on the floor then how can you have your feet planted firmly on the ground and where is the medicine ball? Is it under your waist area?

Here are some videos that might help

http://www.sportsinjuryclinic.net/strengthening/swiss_ball/back_extension.php


http://www.sportsinjuryclinic.net/strengthening/swiss_ball.php