Bender Ball Method
The Bender Ball Method is the use of a small exercise ball to do strength training for the the side obliques and the upper and lower abs. According to the Bender Ball website, use of the ball extends you back and gives you greater flexibility to move forward, giving your muscles a better workout than just doing crunches on the floor. The Bender Ball Method was developed by Leslee Bender, a fitness instructor trainer and a fitness studio owner.
Other People Are Reading
-
Working the Upper Abs
-
Place the ball behind you against the small of your back as if you are positioning yourself to do a crunch. Cup your hands behind your head and bend your knees. Using your ab muscles, pull yourself forward into a crunch. Then lower yourself back down against the ball. Complete however many sets of repetitions as you would normally do.
Working the Lower Abs
-
Lay down flat on the floor with the Bender Ball between the small of your back and the top of your butt so that your pelvis is thrust forward. Keep your legs straight and your hands by your hips for support. Lift both of your legs straight up in the air, pulling from your abs. Lower your legs back down, but keep them six inches from the floor. Repeat.
-
Side Obliques
-
Place the ball against the small of your back as if you are positioning yourself to do a crunch. Bend your knees and rest your left hand on your left knee. Lean back against the ball and twist from your body back turning right, extending your right hand behind you. Use your stomach muscles to stabilize you. Repeat on your right side.
To work your left side, switch your hands up placing your right hand on your right knee, turning to your body left and reaching back with your left hand.
Bender Ball Method DVD
-
The Bender Ball Method DVD Kit comes with the ball as well as a DVD tutorial on how to inflate the ball, ball placement when doing the exercises and breathing. The tutorial shows you how to do each basic ab exercise and pilates exercises using the ball.
It also comes with a complimentary buns and thigh-workout DVD.
Where to buy
-
The Bender Ball Method work out can be bought from the Bender Ball website: www.benderball.com.
-
