Pilates instructor Leslee Bender created the Bender Ball Workout. The Pilates-evolved program debuted at fitness conferences in the 1990s, where Bender called it the Pilates Mini Ball Workout. She later re-marketed the ball for mainstream fitness programs. The routine uses a small ball for abdominal, core leg, gluteal and upper body exercise. It increases the exercise range of motion by adding extension to the flexion exercises, while challenging balance and coordination.
Curl Up
Step 1
Sit on the mat with your knees bent and your feet flat on the floor. Place the Bender Ball behind your back.
Step 2
Round your back so that your lower back touches the ball, creating a "C-curve" with your spine. Extend your arms in front of you at chest height.
Step 3
Tighten your abdominal muscles and extend your spine, rolling to an upright position. Round your lower back and return to the starting point. Perform eight repetitions.
Step 4
Vary the exercise to work your obliques. Begin in the "C-curve." Extend your spine to the upright position. As you roll back, reach behind you with your right arm, rotating your upper body to the right. Perform eight repetitions to the right and eight to the left.
Step 5
Add challenge by beginning in the "C-curve" with your arms extended above your head. Roll your upper body back toward the floor, so that your spine is in an extended position. Bring your arms forward and roll to the upright position. Perform eight repetitions.
Bender Ball Bridge
Step 1
Lie supine on an exercise mat. Place the ball under one foot. Bend your opposite knee and lift it toward your chest.
Step 2
Contract your gluteal muscles and lift each vertebra from the floor, forming a bridge with your spine.
Step 3
Roll each vertebra back to the mat. Perform eight repetitions on each leg. This exercise works the hamstrings, gluteal and core muscles.
Push-Ups
Step 1
Assume a straight-legged or bent knee push-up position. Place one hand on the Bender Ball and the other on the mat.
Step 2
Bend your elbows and lower your body toward the floor. Avoid arching your back.
Step 3
Straighten your arms with control. Perform six repetitions, and then change sides.
Tips and Warnings
- Add challenge by placing a second ball between your inner thighs during the abdominal exercise.
- If you have back or blood pressure issues, check with your doctor before performing exercises that involve arching your back.
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