Get Great Abs With The Bender Ball Workout

hi I’m Shelley McDonald for

hi I’m Shelley McDonald for watchmojo.com and I’m a master trainer

watchmojo.com and I’m a master trainer

watchmojo.com and I’m a master trainer for vendor ball here to show you three

for vendor ball here to show you three

for vendor ball here to show you three great exercises using the bender ball

great exercises using the bender ball

great exercises using the bender ball they’re going to work your abs your

they’re going to work your abs your

they’re going to work your abs your obliques your glutes your low back your

obliques your glutes your low back your

obliques your glutes your low back your hamstrings and your inner thighs this is

hamstrings and your inner thighs this is

hamstrings and your inner thighs this is one of the most popular exercises that

one of the most popular exercises that

one of the most popular exercises that one of the most effective you take the

one of the most effective you take the

one of the most effective you take the ball you push it behind your back so

ball you push it behind your back so

ball you push it behind your back so that it doesn’t move anywhere lining up

that it doesn’t move anywhere lining up

that it doesn’t move anywhere lining up the head with the shoulders so that the

the head with the shoulders so that the

the head with the shoulders so that the middle of the years lined up with the

middle of the years lined up with the

middle of the years lined up with the shoulders the shoulders are down and

shoulders the shoulders are down and

shoulders the shoulders are down and back and then you do a mild scooping of

back and then you do a mild scooping of

back and then you do a mild scooping of the pelvic girdle not too too much and

the pelvic girdle not too too much and

the pelvic girdle not too too much and what the key is to the bender method is

what the key is to the bender method is

what the key is to the bender method is is you want to have a mild contraction

is you want to have a mild contraction

is you want to have a mild contraction through the pelvic floor through the

through the pelvic floor through the

through the pelvic floor through the middle of your abdominals and keep that

middle of your abdominals and keep that

middle of your abdominals and keep that contraction throughout the whole

contraction throughout the whole

contraction throughout the whole exercise the movement happens on the

exercise the movement happens on the

exercise the movement happens on the inhale it’s a little easier than the

inhale it’s a little easier than the

inhale it’s a little easier than the movement on the exhale so inhale exhale

movement on the exhale so inhale exhale

movement on the exhale so inhale exhale and then inhale and we roll back and

and then inhale and we roll back and

and then inhale and we roll back and down now you’ll notice the head comes

down now you’ll notice the head comes

down now you’ll notice the head comes with me what happens with a lot of

with me what happens with a lot of

with me what happens with a lot of people when we start doing this is that

people when we start doing this is that

people when we start doing this is that the head will go forward and the

the head will go forward and the

the head will go forward and the shoulders start to drop you want to keep

shoulders start to drop you want to keep

shoulders start to drop you want to keep that contraction the mild scooping and

that contraction the mild scooping and

that contraction the mild scooping and you want to bring your head with you now

you want to bring your head with you now

you want to bring your head with you now level one the arms stay here and when

level one the arms stay here and when

level one the arms stay here and when you want to make it a little more

you want to make it a little more

you want to make it a little more challenging you bring those arms up with

challenging you bring those arms up with

challenging you bring those arms up with you another great exercise with the

you another great exercise with the

you another great exercise with the bender ball is the bridge this exercise

bender ball is the bridge this exercise

bender ball is the bridge this exercise works the low back the glutes the

works the low back the glutes the

works the low back the glutes the hamstrings and we’re going to work the

hamstrings and we’re going to work the

hamstrings and we’re going to work the inner thighs by placing that ball

inner thighs by placing that ball

inner thighs by placing that ball between the knees now feet are flat and

between the knees now feet are flat and

between the knees now feet are flat and don’t forget the shoulders draw them

don’t forget the shoulders draw them

don’t forget the shoulders draw them down and lengthen through the crown of

down and lengthen through the crown of

down and lengthen through the crown of your neck your hands are either out or

your neck your hands are either out or

your neck your hands are either out or by your sides you inhale and

by your sides you inhale and

by your sides you inhale and you lift the hips up and roll through

you lift the hips up and roll through

you lift the hips up and roll through the spine think of the vertebrae

the spine think of the vertebrae

the spine think of the vertebrae connecting with the floor one at a time

connecting with the floor one at a time

connecting with the floor one at a time now if I wanted to make it just a little

now if I wanted to make it just a little

now if I wanted to make it just a little bit harder I could change my arm

bit harder I could change my arm

bit harder I could change my arm positions and have a little less

positions and have a little less

positions and have a little less stability through the shoulders and the

stability through the shoulders and the

stability through the shoulders and the next level is placing the ball

next level is placing the ball

next level is placing the ball underneath the feet now don’t forget you

underneath the feet now don’t forget you

underneath the feet now don’t forget you want to squeeze the knees together still

want to squeeze the knees together still

want to squeeze the knees together still to get those inner thighs fired up you

to get those inner thighs fired up you

to get those inner thighs fired up you start with a stable hand position and

start with a stable hand position and

start with a stable hand position and then you work your way up drawing the

then you work your way up drawing the

then you work your way up drawing the elbows a little closer and then

elbows a little closer and then

elbows a little closer and then eventually having no arm support now I

eventually having no arm support now I

eventually having no arm support now I have more advanced exercise here is just

have more advanced exercise here is just

have more advanced exercise here is just use one leg another great exercise with

use one leg another great exercise with

use one leg another great exercise with the bender ball that works the inner

the bender ball that works the inner

the bender ball that works the inner thigh and the obliques is the side lying

thigh and the obliques is the side lying

thigh and the obliques is the side lying leg lift so you place the ball between

leg lift so you place the ball between

leg lift so you place the ball between your ankles so you want your ankles your

your ankles so you want your ankles your

your ankles so you want your ankles your knees your hips and your shoulders to

knees your hips and your shoulders to

knees your hips and your shoulders to line up perfectly before you start you

line up perfectly before you start you

line up perfectly before you start you don’t want your knees to be bent you

don’t want your knees to be bent you

don’t want your knees to be bent you want them extended fully without locking

want them extended fully without locking

want them extended fully without locking and then you lie down and you place your

and then you lie down and you place your

and then you lie down and you place your head on your arm so that your neck can

head on your arm so that your neck can

head on your arm so that your neck can relax

relax

relax don’t forget your abdominal bracing and

don’t forget your abdominal bracing and

don’t forget your abdominal bracing and place your hand on the floor to start

place your hand on the floor to start

place your hand on the floor to start for balance

for balance

for balance shoulders down deep breath in and lift

shoulders down deep breath in and lift

shoulders down deep breath in and lift and lower and you want to push a little

and lower and you want to push a little

and lower and you want to push a little bit with that lower leg so that you

bit with that lower leg so that you

bit with that lower leg so that you engage those inner thighs a little more

engage those inner thighs a little more

engage those inner thighs a little more now if you wanted to take it to the next

now if you wanted to take it to the next

now if you wanted to take it to the next level and test your balance and

level and test your balance and

level and test your balance and stability you want to hold or put your

stability you want to hold or put your

stability you want to hold or put your hand on your waist and decrease the

hand on your waist and decrease the

hand on your waist and decrease the amount of stability that you’re using

amount of stability that you’re using

amount of stability that you’re using while you’re doing this exercise