Leslee Bender created the Bender Method of Pilates training that combines Pilates exercises with a mini ball, also called a Bender Ball. Many Pilates exercises are possible with a Bender Ball, not just the ones taught by Bender. These exercises increase your core muscles' ability to stabilize your body without building large muscles.
Oblique Curl Ups on a Bender Ball
Oblique curl ups with a Bender Ball train all your abdominal muscles without allowing the six-pack muscle to take over. The rectus abdominis is the ab muscle you see on a person with washboard abs, and although this may look appealing, it doesn't necessarily mean that someone has strong core stabilization muscles. The oblique curls ups, and other Pilates and Bender Ball exercises, aim to train the stabilization muscles so that you have better balance and posture, as well as nice abs. The Bender Ball provides lumbar support to your lower back during this exercise so the first thing you should do is place the ball on the floor and lie back so that your lower back rests on the ball. Either place your hands behind your head to support your neck, or hold your left arm straight in front of you and place your right hand on your knee. Roll the ball slightly onto the left side of your lower back. Curl your body up and twist your shoulders right. Your left arm crosses over your right if your arm is straight. Return to the starting position. Repeat on the other side.
Toe Taps Two on a Bender Ball
The toe taps on a ball exercise works your core more than the floor version of the exercise. The ball elicits more work from your abs to keep you on the ball while tapping away with your feet. To begin, lie face up with the Bender Ball under your lower back and pelvis. Lean back and place your forearms on the floor with your hands pointing toward your buttocks. Hold your back straight off the floor. Bring your legs up into tabletop position with your knees at right angles and the soles of your feet parallel to the floor with the feet pointed. Pull in your abdominals and first tap the floor with the toes of your left foot. Bring the left leg up again and then tap the floor with your right foot. Alternate for the desired number of reps. This exercise is also possible on a Swiss ball with your arms straight instead of bent.
Watchdog on a Bender Ball
The Bender Ball is an unstable place for your foot to rest on during the watchdog exercise, making this exercise even harder than the floor version. Only one hand rests on the stable floor, giving you one stable and one unstable point of contact for balance. Your core must work so you do not fall over. The shoulder girdle muscles work, too. To begin, get on all fours with a Bender Ball behind each knee. Place the ball of each on top of the Bender Ball so that your knees are at 90-degree angles below your hips. Straighten your arms directly under your shoulders. Align your spine and neck in a straight line looking at the floor. Then, lift your left foot off the ball and extend it behind you but do not go higher than your hips. Simultaneously bring your right arm forward to shoulder level. Return to the starting position and alternate. If this is too difficult, rest your ankles on top of the balls instead. This exercise may also be done with your feet on a foam roller or rolled up mat.
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