Eercising with a mini ball, such as the Bender Ball, yields as much as four times the results of traditional abdominal exercises, according to the "Journal of Applied Research." This is due to its ability to increase the degree of flexion from 50 to 90 degrees. The Bender Ball not only helps strengthen the abdominals, it also builds muscles in the back as well and it relaxes tight muscles.
Leg Raises
Place the ball under the hips while performing leg raises. Slowly lift the legs above the hips and lower them in the same manner. When you lower the legs, do not allow them to touch the floor and repeat.
Crunches
Sit on the floor and place the ball beneath the lower back. Begin crunches in the same manner as if laying on the floor. Engage the abdominal muscles and exhale upon contraction and inhale as you lower your torso back to the starting position.
Knee Tucks
Traditional knee tucks can be enhanced by placing the bender ball between the knees. Bring your knees into the chest while squeezing the ball and lower back to starting position. This exercise can be done by sitting at the edge of a chair or by lying supine on the floor.
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