We also use the ball to stabilize both lower abs and upper abs. You can hold and gently squeeze the ball between your hands as you perform your ab exercises. You can hold and squeeze the ball between your knees which will help engage the core and properly align your knees and hips.

As for balance, exercises with this ball range from very gentle to quite hard. You can use the ball to rest your hands when you perform push-ups or triceps extensions. Or balance your resting knee on the ball when you perform a quadruped position. The little green ball is a great piece of workout equipment for this. You can use it to help isolate muscles, or to increase the difficulty level of the workout. Core training is what usually comes to mind. By core training, we mean a workout series that target deep muscles to support your skeletal system. What do I mean by that?

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Finally, the Bender ball is great for other applications such as yoga, Pilates, and more. The web is filled with resources. We do recommend following trained professionals, ideally, Bender method certified trainers and instructors.

You can also increase the difficulty of an endurance exercise such as the plank by squeezing the ball while holding your plank. The ball also makes a good prop when you’re making side-to-side and up-and-down movements, passing the ball from one hand to the next. It helps keep the form. Core Strength Training With the ball tightly squeezed, move your knees from one side to another; keep upper body stationary.Do 3 sets of 20 on each leg. Take 30 seconds break in between. Increase the number of sets overtime. If you are good at multi-tasking you can do thigh exercises while holding the ball between your knees as you read or work at your computer.