Instructions for a Bender Ball

Developed by fitness trainer Leslee Bender, the air-filled Bender Ball is approximately 9 inches in diameter, roughly the size of a soccer ball. In her own exercise program, Bender incorporates this ball into a series of Pilates-derived exercises for core strengthening. While there are literally hundreds of exercises you can do with these balls, three of them target major core muscles groups: abdominals, quadriceps and inner thighs.

Things You'll Need

  • Yoga or Pilates mat
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Instructions

  1. Crunches

    • 1

      Sit in the middle of your mat with your knees bent. Place your feet flat on the mat, hip distance apart.

    • 2

      Lean backwards onto the Bender Ball, keeping your feet firmly planted on the mat. The placement of the ball determines how much range of motion you will move through during the crunches. If you are a beginner, place the ball between your shoulder blades. For a greater range of motion, advanced individuals may place the ball in the curve of their lower backs.

    • 3

      Exhale as you curl your upper body. As you contract your abdominal muscles, imagine your belly button moving towards your spine. Curl up as far as you can while keeping your back in contact with the ball and your feet in contact with the floor.

    • 4

      Inhale as you return to the starting position. Repeat the sequence 10 times.

    Oblique Crunches

    • 5

      Sit on your exercise mat with your knees bent and feet flat on the floor, hip distance apart. Place your hands on the side of your head, near your ears. Position your Bender Ball just above your buttocks, in the curve of your lower back.

    • 6

      Inhale as you lean back onto the ball, keeping both feet on the mat. Then, as you exhale, curl your torso upwards and diagonally to the right while simultaneously lifting the right knee. This movement brings your left elbow towards your right knee.

    • 7

      Inhale as you return to the starting position. Exhale as you bring your torso diagonally to the left and lift your left knee. Move your right elbow toward your left knee. Repeat 10 times. This exercise works the oblique muscles located on the sides of your abdomen.

    Frog Kicks

    • 8

      Lay flat on your back on your yoga mat and place your Bender Ball between your feet.

    • 9

      Engage your abdominal muscles so that your lower back is in contact with the mat. Keep these muscles engaged throughout the entire exercise. Do not allow your lower back to arch.

    • 10

      Straighten your legs and lift them directly above your hips. Slowly bend and straighten your legs. As you straighten your legs, you work your quadriceps. In order to keep the ball from slipping, constantly squeeze the ball with your feet. This squeezing action activates your adductor muscles, located in your inner thighs. Perform 10 repetitions, inhaling as you bend your legs and exhaling as you straighten them.