The Bender Ball is a slip-resistant 9-inch inflated ball, invented by Pilates coach Leslee Bender. It fits easily into the small of your back or the crook of your knee, providing resistance, support and new range-of-motion challenges, according to the company website. Check with your doctor before starting any new exercise program.
The Hundred
Joseph Pilates designed this exercise to heat your body and strengthen your "powerhouse," according to master Pilates trainer Romana Kryzanowska. Lie on your back and place the ball under your neck so that your chin is tucked. Bend your knees and lift your shins until they are parallel with the floor. Draw your ribs together and reach your fingertips forward, 2 to 3 inches above your mat. Take five tiny sniffs of air as you pat the mat with your hands, and then blow out in five tiny puffs as you pat the mat. Continue this breathing and patting cycle for 10 sets, or 100 tiny breaths.
Bridging
After the hundred, place your feet on the mat with your toes pointed forward. Gently squeeze the ball between your knees and allow your arms to rest comfortably by your sides. Tuck your pelvis and lift your tailbone off the mat. Squeeze the ball to help you activate your lower abdominals. Lift your hips higher, peeling one vertebra at a time off the mat until your body and thighs create one long line. Pulse the ball with your knees, squeezing inward five times. Slowly lower your hips down. Repeat this movement five to 10 times. Vary this exercise and work on different hip muscles by turning your toes inward or outward.
Roll Backs
Sit upright on your mat with your knees bent and your feet flat. Tuck the Bender ball into your lower back. Cross your arms over your chest. Exhale as you round your spine back onto the ball. Keep rounding so that you arch over the ball. This extended position works your abdominal muscles harder, according to Bender. Inhale in this position. Exhale as you peel one vertebra at a time off the mat and the ball. Lengthen your spine as you return to an upright position. Repeat this exercise 10 to 15 times.
Kick Backs
This exercise strengthens and shapes the back of your thighs and hips. Kneel on all fours and tuck the Bender ball into the fold behind your right knee. Draw your navel in and lengthen your spine. Lift your right thigh until it is parallel with your mat. Squeeze your seat and pulse the ball toward the sky in ½-inch movements. Exhale in tiny puffs and draw your navel in during each pulse. Perform five to 10 pulses, and then lower your knee to the mat. Repeat this exercise 10 times, and then switch legs.
References
- Bender Ball: It's All About the Ball
- Romana Kryzanowska; Romana's Pilates; New York, NY
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