hi I’m Shelley McDonald for
watchmojo.com and I’m a master trainer
for vendor ball here to show you three
great exercises using the bender ball
they’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 that
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 years lined up with the
shoulders the shoulders are down and
back and then you do a mild scooping of
the pelvic girdle not too too much and
what the key is to the bender method is
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 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 low 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 out or
by your sides 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 wanted to make it just a little
bit harder I could change my arm
positions and have 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 I
have more advanced exercise here is just
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 on 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 wanted 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 decrease the
amount of stability that you’re using
while you’re doing this exercise
watchmojo.com and I’m a master trainer
for vendor ball here to show you three
great exercises using the bender ball
they’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 that
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 years lined up with the
shoulders the shoulders are down and
back and then you do a mild scooping of
the pelvic girdle not too too much and
what the key is to the bender method is
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 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 low 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 out or
by your sides 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 wanted to make it just a little
bit harder I could change my arm
positions and have 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 I
have more advanced exercise here is just
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 on 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 wanted 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 decrease the
amount of stability that you’re using
while you’re doing this exercise
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