The video shows a woman sitting on a blue exercise ball. She is wearing a red shirt, black leggings with a Nike logo, and black shoes. She has a white smartwatch on her left wrist. The woman is demonstrating how to sit on the ball by placing her left hand on the ball and her right hand on her left knee. She then moves her right hand to the ground and lifts her left knee to the ground. The video is shot in a well-lit room with a blurred background.