Core training using the Bender Ball Method was first developed by Leslee Bender. This method is the key to getting excellent results using the
perfectly designed sculpting moves inherent to the method. The core training works out every part of the abdominal structure, including the upper abs, sides and the difficult to reach lower abs.
The Bender Ball workout is a more efficient and safer way of targeting the abs, and reaches to the hard to reach recesses of the abdominal muscles. The reason is simple. When using the Bender Ball you get more flexibility, not only can you move forward as with standard crunches, but you can also move backwards with Bender Ball, impossible with the traditional methods of crunching. According to research Bender Ball can be as much as 408% more effective than standard crunches. No wonder you get more results in less time.
Crunches are a great way to exercise your abdominal muscles. This exercise is efficient and safe, as long as you don’t put too much pressure behind your head or neck. As great as crunches are, there are easy and fun ways to make crunches even more efficient and even more fun, and that is when you use a Bender Ball.
In just a few minutes a day a Bender Ball can help you achieve your goals of strong and beautifully sculpted abdominal muscles in much less time then you thought possible.
We used to do sit-ups, but because sit-ups are not as efficient and can even hurt your back, we now try and do 
crunches, also known as curl-ups. These are an excellent method of strengthening the abdominal muscles.
What you do is lie down on your back, place your hands either crossed over your chest or cupped behind your head as a shelf to support your head. Care should be taken not to exert pressure on the back of the neck or back of the head. Excess pressure could cause neck injury.
Bend your knees up toward your body, and then curl up your shoulders. There is no need to lift your back off the floor. Merely lifting your shoulders and bending towards your stomach will exercise your abdominals. And since you are not lifting your back up off the floor, your hip muscles remain relaxed. All the effort you are exerting is going into strengthening your abs.
There are many variations on crunches that we will be discussing in the future.
You know, no one does sit-ups anymore, but do you know why? The object of sit-ups is to strengthen the abdominal wall muscles by using them to bend the spine up and off the floor. However, two other things happen that not only do not contribute to strengthening the abs, but can actually make things worse.
First, when you pull up the spine off the floor, a lot of pressure is exerted on the lower back, or the lumbar region. The weight of your body and the compression of the vertebrae are not such good things for the back.
The second problem is that when you pull up all the way off the floor you also bring the muscles of the hips into play. This reduces the workout you are trying to give your abdominals because the hips are joining in with the effort, helping the abs and taking away from the efficiency of the exercise that you are doing.
Nowadays we do crunches.
