How to do Balance Trainer Braced Bicycle Kicks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Braced Bicycle Kicks
Target muscles worked
Instructions for Proper Form
A dynamic core exercise that combines the instability of a BOSU balance trainer with the intensity of bicycle kicks, targeting the abdominals and obliques. The added instability requires more muscle engagement, making it more effective than standard floor bicycle kicks.
- Sit on the Balance Trainer with hands on the sides of the dome. Fully extend one leg while pulling the other knee in toward the chest. Simultaneously lean back until the torso is almost parallel to the floor. Alternately extend one leg while pulling the opposite leg to the chest. Keep the chest lifted and core braced throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer Braced Bicycle Kicks standards by male, female, gender, weight, age and height
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Alternatives & Variations to Balance Trainer Braced Bicycle Kicks
1. Bicycle Crunch
91.8 mSCORESWAPPED 51 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
2. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 43 TIMESBalance Trainer Braced Frog Kicks is a bodyweight core exercise that involves sitting on a Balance Trainer and extending your legs out away from yourself. By raising, and extending your legs, you’re already engaging your core, but by sitting on a balance training, you add more instability to the movement.
- Intermediate
- Abs
- BOSU® Balance Trainer
3. Ab Crunch Machine
96.1 mSCORESWAPPED 38 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
4. Balance Trainer Crunch
39.4 mSCORESWAPPED 37 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
5. Crunches
94 mSCORESWAPPED 20 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
6. Russian Twist
96.2 mSCORESWAPPED 19 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
7. Vertical Knee Raise
92 mSCORESWAPPED 18 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
8. Leg Raise
96.5 mSCORESWAPPED 18 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
9. Alternating Heel Touch
78.2 mSCORESWAPPED 16 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.