The Bender Ball is a small stability ball designed to target and tone your abdominal muscles. The founder of the Bender Ball, Leslee Bender, claims that by using the Bender Ball, you will increase the effectiveness of your abdominal workout by more than 400 percent, while supporting your back. A study in the "Journal of Applied Research" also concluded that a mini ball such as the Bender Ball works more muscles simultaneously as compared with exercising with a larger Swiss ball or without a ball.
Abdominal Crunch
The abdominal crunch on the Bender ball strengthens your abdominal muscles. Lie on you back with your feet flat on the floor hip width apart. Place the bender ball behind your shoulder blades with your hands behind your head. Exhale as you curl your torso up towards your waist, inhale as you roll back down to the starting position.
Vertical Scissors
Vertical scissors on the Bender Ball targets all your abdominal muscles as well as the front of your thigh. Place the bender ball under your pelvis. Bend your knees at 90 degrees then extend your legs straight up. Pull your abdominal muscles in towards your spine as you alternate between lowering your right leg followed by your left leg.
Swan Dive
The swan dive is a similar to a Pilates move that will stretch your abdominal muscles. Lie face down and place the Bender ball under your pelvis. Bend your arms to lean on your forearms, next stretch your legs out behind you whilst raising them a couple inches off the floor at the same time. Roll a couple of inches forward on the Bender ball then straighten your arms. Inhale as you return to the starting position.
Oblique crunch
This move will target your oblique muscles. Bend your legs, place your feet flat on the ground and position the Bender ball behind your shoulder blades. Position one arm behind your ear and the other straight behind you. Exhale as you lift and twist your torso to reach the opposite knee. Inhale as you return to your starting position.
Seated Hip Twist
The seated hip twist is a great move to target your oblique muscles. Sit with your feet flat on the floor with the Bender ball between your knees. Use your arms to support you as you lean back until you feel your abdominal muscles tightening. Move your knees from left to right in a slow and controlled manner to complete one repetition.
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