A study reported in the Journal of Applied Research found benefits to using a mini exercise ball such as a bender ball in comparison to performing ab exercises on the floor or a stability ball. The size of a bender ball allows for greater range of motion during exercise, leading to more muscle recruitment. The oblique muscles on the sides of the abdomen are particularly worked for stabilization. Another benefit is that the bender ball offers back support, according to the study. You can exercise by holding the bender ball as well.
Ab Crunch with Ball Lumbar Support
The ab crunch with ball lumbar support exercise strengthens your obliques and rectus abdominus muscles while supporting your lower back with the ball. To perform this exercise, sit on the floor and place the bender ball against your lower back. Bend your knees with your feet on the floor. Hold your arms straight so that your hands are above your knees and your palms face each other. Lie back onto the ball but do not touch your shoulders to the floor. Then, curl your head and upper back toward the ceiling and reach your hands past your knees. Return to the starting position.
Wiper Exercise with Bender Ball
The wiper exercise strengthens your abs and obliques. It should be done equally to the right and left sides. Hold the bender ball between your knees as you lie on your back to perform the wiper exercise. Rest your arms on the floor next to you with your palms face down. Raise your hips off the floor and bring them above your hips. Make a 90-degree bend in your knees. This is the starting position. Twist your hips to the left to touch the floor with your legs. Then return to the starting position. Twist to the right next. Return to the starting position. Maintain a tight enough squeeze on the bender ball so that you do not drop it, but as this is not an inner thigh exercise you do not have to squeeze as hard as you can.
Seated Hip Twist with Bender Ball
The seated hip twist with bender ball exercise is another core exercise. This one mainly works the obliques. You can also use a weighted medicine ball to do this exercise, though the heavier medicine ball will make it more difficult to do the seated hip twist. Sit on the floor with your knees bent to do this exercise. Squeeze the ball with your inner thighs and touch your feet together. Support your posture by placing your palms on the floor behind you and straightening your arms as you lean back slightly. Pull your shoulders back. Then, move your knees slowly from side to side while keeping your upper body still. The spine remains straight with the abs tight.
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