Try out these Bender Ball exercises for a complete body workout on WatchMojo.com.
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Hi! I’m Shelly McDonald for watchmojo.com and I’m a master trainer for bender ball, here to show you three great exercises using the bender ball. We’re going to work your abs, your obliques, your glutes, your low back, your hamstrings and your inner thighs. This is one of the most popular exercises and one of the most effective. You take the ball. You push it behind your back so that it doesn’t move anywhere, lining up the head with the shoulders so that the middle of the ears lined up with the shoulders. The shoulders look down and back and then you do a mild scooping of the pelvic girdle, not too much. The key to the bender method is you want to have a mild contraction through the pelvic floor through the middle of your abdominals and keep that contraction throughout the whole exercise. The movement happens on the inhale. It’s a little easier than the movement on the exhale. So, inhale, exhale and then inhale and we roll back and down. Now, you’ll notice the head comes with me. What happens with a lot of people, when we start doing this is, is that the head will go forward and the shoulders start to drop. You want to keep that contraction, the mild scooping and you want to bring your head with you. Now, level one the arms stay here. And when you want to make it a little more challenging, you bring those arms up with you. Another great exercise with the bender ball is the bridge. This exercise works the lower back, the glutes, the hamstrings and we’re going to work the inner thighs by placing that ball between the knees. Now, feet are flat and don’t forget the shoulders, draw them down and lengthen through the crown of your neck. Your hands are either our or by your side. You inhale and you lift the hips up and roll through the spine. Think of the vertebrae connecting with the floor one at a time. Now, if I want it to make it just a little bit harder, I could change my arm positions and a little less stability through the shoulders and the next level is placing the ball underneath the feet. Now, don’t forget, you want to squeeze the knees together still to get those inner thighs fired up. You start with a stable hand position and then you work your way up drawing the elbows a little closer and then eventually, having no arm support. Now, in a more advanced exercise here is just to use one leg. Another great exercise with the bender ball that works the inner thigh and the obliques is the side lying leg lift. So, you place the ball between your ankles. So, you want your ankles, your knees, your hips and your shoulders to line up perfectly before you start. You don’t want your knees to be bent. You want them extended fully without locking and then you lie down and you place your head in your arm so that your neck can relax. Don’t forget your abdominal bracing and place your hand on the floor to start for balance, shoulders down, deep breath in and lift and lower. And you want to push a little bit with that lower leg so that you engage those inner thighs a little more. Now, if you want it to take it to the next level and test your balance and stability, you want to hold or put your hand on your waist and decreasing—stability that you’re using while you’re doing this exercise.