Use the Benderball for Core Training or Back Pain

Benderball is one of the simplest and yet most effective training tools, which can also help soothe sore backs. If you’ve seen the Benderball on television, you might have ignored the commercial, thinking that it was only good for core training and building abs, but it’s more than that. If you find yourself unable to participate in all the activities you love because of back pain, then the Benderball might be able to help. Of course, each person is different.

Back pain often occurs because some of the muscles are too tight and others are too weak. Most doctors that help people deal with back pain often recommend mild exercise to strengthen both the abs and back muscles. By doing so, it takes the burden off other muscles that become achy and sore due to overwork.

Core training is also safer and produces less back strain when you use the Benderball. One study published in the 2007 “Journal of Applied Research” showed that doing abdominal crunches with the use of a Benderball helps to provide stabilization for the core and therefore reduces lower back pain after exercise. The study, conducted by Jerrold S Petrofsky, PhD compared abdominal crunches with no equipment performed on the floor, abdominal crunches with a Swiss ball and abdominal crunches with a mini stability ball like the Benderball.

That same study also noted that core training was more efficient when using a Benderball or other small exercise ball. When comparing the floor crunches with no equipment, the small exercise ball proved superior. That’s because it took more muscles for stabilization. With floor crunches, there was no resistance, just the weight of the body. While the Swiss Ball showed the body had to work more than it did with the floor crunches, the mini ball (Benderball) created the greatest amount of work, making it more effective to strengthen the core muscles.

The summation of the report was very much in favor of using the Benderball for core training. The report indicated that while aerobic exercises were good, they were not as effective as core muscle training. Core muscle training cannot only give the same benefits of aerobic exercise; it also can reduce lower back pain and injury by giving the back proper alignment. The study also found that this type of core strengthening would be excellent for the elderly since it increased functional reach and reduced the risk of falling.

One big advantage to the Benderball is that it works the abs more so you spend less time and get better results. This is particularly important if you’re constantly on the run. You only have to spare 10 to 15 minutes to get great looking abs and feel the difference in the strength of your core muscles. Of course, results do vary by age and physical fitness.

The Benderball comes with DVDs or Videos with instructions on how to use it for core exercises, glutes and thighs. The creator of the Benderball, Leslie Bender demonstrates each exercise and gives three different levels of workouts. The initial level is the basic crunches, the second level is abdominal exercises and the third is Pilates. Ms. Bender started the business as a Pilates instructor and incorporated the ball into her classes to enhance the workout.

As noted previously, you’ll also receive DVD/videos to help you use the Benderball to exercise your thighs and buns. However, you can incorporate into any exercise workout, no matter what area of the body you’re trying to improve. Even though it does so much for your core muscles and best known for that use, it’s a versatile piece of equipment. Always check with your physician before you start any exercise program. This is particularly true if you use the Benderball for back pain.