Our printed instructions is also available online for viewing or downloading. It contains basic instructions for product use, explains how to inflate the ball properly, and contains important safety directions. See links to PDF files below:

The Bender Ball is a small inflatable, flexible and lightweight 9 inch Pilates ball that is used to enhance core strength, improve posture, and increase flexibility. The Bender Ball allows you to work your abs in extension and flexion with a greater range of motion than a standard crunch. This method of Selective Stabilization is perfect for targeting your upper core, lower abs, side obliques, upper back and lower back.

Leveraging the concept of selective stabilization, the Bender Ball provides an effective and efficient workout, targeting the deep muscles of the abdomen and back. Selective Stabilization The key concept behind the Bender Ball method is "selective stabilization," which focuses on engaging deeper stabilizing muscles in the core that are often neglected in traditional exercises. By placing the Bender Ball under different parts of the body (e.g., lower back, hips, or between the knees), it creates an unstable surface that forces your core muscles to work harder to maintain balance and stability. Increased Range of Motion When used under the lower back during exercises like crunches or sit-ups, the Bender Ball allows for a greater range of motion. For example, in a standard crunch, your range of motion is limited because your back is flat on the ground. However, with the Bender Ball placed under the lower back, you can extend further backward, increasing the stretch and contraction of your abdominal muscles. This extended range of motion intensifies the workout and leads to better results. Support for Proper Alignment The Bender Ball provides support to the spine and lower back during exercises, helping users maintain proper form and alignment. For instance, placing the ball behind the lower back in a seated position during ab exercises helps to cushion the spine and reduce strain, which can help prevent injury. It also encourages a neutral spine position, which is critical for safe and effective core exercises. Engagement of Multiple Muscle Groups The Bender Ball forces the body to engage not just the target muscles but also additional stabilizing muscles. For example, when performing leg lifts or bridges with the Bender Ball, muscles in the hips, lower back, and even legs are activated to stabilize the body, leading to a more comprehensive workout. Adding Resistance and Challenge The Bender Ball can also be squeezed or compressed during exercises to add an extra level of resistance. For instance, placing it between your knees during a bridge exercise or leg lifts requires you to engage your inner thighs as well as your core to keep the ball in place. This adds a challenge and increases the muscle engagement beyond what you would get from the exercise alone. Improved Flexibility and Mobility The Bender Ball can also be used in stretching routines to improve flexibility and mobility. It helps gently open up tight areas like the hips, chest, and lower back, which is particularly beneficial for increasing flexibility without overstraining the muscles or joints.

Crunches How to do it: Place the Bender Ball under your lower back while lying on the floor with knees bent. Perform crunches by lifting your shoulders toward the ceiling, engaging your core. Benefits: Strengthens the abdominal muscles and increases range of motion for more effective crunches. Leg Lifts How to do it: Place the Bender Ball under your hips while lying on your back with legs straight. Slowly lift your legs toward the ceiling, keeping your core engaged, and lower them without touching the floor. Benefits: Targets the lower abs and stabilizes the core. Bridge with Ball Squeeze How to do it: Place the Bender Ball between your knees while lying on your back. Lift your hips into a bridge, squeezing the ball with your knees, and lower back down. Benefits: Strengthens the glutes, inner thighs, and core. Side-Lying Leg Lift How to do it: Lie on your side with the Bender Ball between your thighs or under your side. Lift your top leg while squeezing the ball. Benefits: Strengthens the outer thighs, hips, and obliques. Supported Back Extension How to do it: Place the Bender Ball under your abdomen while lying face down. Extend your arms and legs off the floor and lift your chest slightly, engaging your back muscles. Hold for a few seconds, then lower. Benefits: Strengthens the lower back and improves posture.

When cleaning your Bender Ball at home, it's important to use methods that are gentle on the material to avoid damage. Warm Soapy Water: Mix mild dish soap with warm water and use a soft sponge or cloth to gently scrub the surface of the ball. Rinse with clean water and dry with a soft towel. Vinegar and Water Solution: For disinfecting and cleaning, mix equal parts white vinegar and water in a spray bottle. Spray the solution on the ball and wipe it down with a soft cloth. Rinse with clean water and dry with a soft towel. Baking Soda Paste: For tougher stains or grime, create a paste using baking soda and a small amount of water. Apply the paste to the dirty areas and gently scrub using a soft brush or sponge. Afterward, rinse thoroughly and dry the ball with a towel. These methods ensure the ball stays clean without damaging the rubberized surface.

Yes, when using your Bender Ball, you should follow these instructions to ensure a safe workout Weight on Bender Ball should not exceed 300 pounds. Do not over inflate the Bender Ball. Over inflation increases the danger of breakage. Keep Bender Ball away from sharp objects, heat sources, and direct sunlight. Do not expose the Bender Ball to high temperatures. Inspect the Bender Ball before each use for worn spots, cracks, punctures and foreign objects. Do not use the Bender Ball or attempt to repair it if it appears to be damaged. Use the Bender Ball only as intended and instructed in these guidelines and videos. Only use the Bender Ball on a clean, level, non-slip surface. Do not store your Bender Ball on furniture as the outer surface of the ball is porous to improve the gripping texture for your exercise and as a result, may damage some wooden furniture finishes. If you feel back or other body discomfort, discontinue use immediately. Keep away from children. Straw and plug are a choking hazard. WARNING: CONSULT WITH YOUR PHYSICIAN BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM. NOT INTENDED FOR USE BY CHILDREN OR PREGNANT WOMEN.