Bender Ball Core Exercises

The Bender Ball, created by Leslee Bender, is an exercise ball that was created to help users improve the condition of their core muscles. The core muscles, the deep layers of muscles lying next to the spine, provide the structural support for the entire body. The core muscle exercises help strengthen the mid-section of the body, and can help to tone the abdominal muscles.

  1. Abdominal Crunches

    • Place the Bender Ball under the small of your back (the lower back area). Bend your knees and keep them firmly anchored on the ground. Ease back slowly, to lay as flat as possible. Place your hands, linked together, behind your head. Perform abdominal crunches by moving forward until stomach contracts, then reclining to the start position.

    Knee Lifts

    • Place the Bender Ball under the small of your back. Keep both legs bent and firmly on the ground. Do knee lifts by lifting knees up and down slowly. Alternate knees to get equal exercise on both sides of the body.

    Leg Lifts

    • Lay flat on the ground with the Bender Ball secured firmly in between your ankles. Perform leg lifts by slowly raising legs up and down while still holding the Bender Ball between your ankles.

    Leg Extensions

    • Lay flat on the floor. Put the Bender Ball underneath one of your legs in the lower leg area near the calf and ankle. Leave the foot extending slightly past the Bender Ball. Lift your other leg and buttocks slowly up in the air until the leg is above the Bender Ball. Keep this position to perform swinging circles with the raised leg. Slowly swing the raised leg in a circle, then repeat that movement in the other direction. Repeat this exercise on the other side.