How to do a Balance Trainer Cable Crunch With Side Bends
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 22,281
- Popularity Rank
- 1078th
- Difficulty
- Beginner
- Abs Strength
- 49 mSCORE 153rd
- Equipment Required
Workouts with Balance Trainer Cable Crunch With Side Bends
Target muscles worked
Instructions for Proper Form
This exercise combines core stabilization with targeted oblique engagement, utilizing a balance trainer and cable machine for resistance. The balance trainer increases the challenge to the core muscles, while the side bends with the cable add focused tension on the obliques, promoting core strength and definition. This variation is excellent for those seeking to enhance core stability alongside oblique development.
- Lower the arms of a free motion motion machine to the bottom position and place a Balance Trainer in the middle of the arms.
- Sit on the edge of the Balance Trainer, dome side up, with your knees bent and feet planted firmly on the ground.
- Lay your back onto the Balance Trainer placing your back into an extended position while grabbing ahold of the cable handles and extending your arms to the insides of your thighs.
- Flex the bottom of your ribcage to the top of your hips to raise your upper back off the Balance Trainer.
- Return to the starting position and reposition the handles to the sides of your torso.
- Flex the bottom of your ribcage to the top of your hips to reach for the right handle to your heel. Repeat with the opposite side before returning to the starting position.
Weight & 1 Rep Max Calculator
Average Balance Trainer Cable Crunch With Side Bends standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps25lbs30lbs
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Alternatives & Variations to Balance Trainer Cable Crunch With Side Bends
1. Cable Crunch
88.8 mSCORESWAPPED 73 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
2. Crunches
94 mSCORESWAPPED 55 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.
3. Ab Crunch Machine
96.1 mSCORESWAPPED 52 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 48 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. Dumbbell Side Bend
38.8 mSCORESWAPPED 42 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
6. Exercise Ball Crunch
79.2 mSCORESWAPPED 32 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
7. Vertical Knee Raise
92 mSCORESWAPPED 28 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. Alternating Heel Touch
78.2 mSCORESWAPPED 24 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.
9. Russian Twist
96.2 mSCORESWAPPED 22 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.
10. Ab Rollout
70.3 mSCORESWAPPED 18 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
- Intermediate
- Abs
- Ab Wheel