How to do a Balance Trainer Overhead Weighted Crunch
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Balance Trainer Overhead Weighted Crunch
Instructions for Proper Form
The BOSU Balance Trainer Overhead Weighted Crunch incorporates a medicine ball for added resistance, intensifying the traditional crunch exercise. Performed on a BOSU Balance Trainer with the medicine ball held overhead, this variation targets the abdominals more deeply, with the added instability of the dome increasing core engagement and strength. The use of a medicine ball not only enhances the intensity of the crunch but also improves grip strength and coordination, making it an effective exercise for building core muscle endurance and stability.
- Sit on the front slope of the Balance Trainer dome in cross-leg position.
- Hold a medicine ball or other weight in both hands.
- Extend back to supine position, simultaneously lifting the weight overhead.
- Crunch back upright to seated position.
- Maintain a braced core throughout the exercise and avoid excessively arching the lower back.
Alternative Exercises to Balance Trainer Overhead Weighted Crunch
1. Crunches
94 mSCORESWAPPED 53 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.
- Beginner
- Abs
2. Ab Crunch Machine
96.1 mSCORESWAPPED 50 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
3. Balance Trainer Crunch
39.4 mSCORESWAPPED 45 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.
- Beginner
- Abs
- BOSU® Balance Trainer
4. Cable Crunch
88.8 mSCORESWAPPED 31 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.
- Beginner
- Abs
- Hi-Lo Pulley Cable
- Rope Cable
5. Leg Raise
96.5 mSCORESWAPPED 24 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.
- Beginner
- Abs
6. Exercise Ball Crunch
79.2 mSCORESWAPPED 21 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.
- Beginner
- Abs
- Stability (Swiss) Ball
7. Overhead Weighted Sit Up
42.5 mSCORESWAPPED 19 TIMESOverhead Weighted Sit Up is a variation on the standard Sit Up. By holding a weight overhead, you not only add resistance to the movement but also engage your shoulders and upper back. This additional resistance and muscle engagement make it a more challenging exercise, ideal for building core strength and improving overall stability.
- Advanced
- Abs
8. Medicine Ball Russian Twist
79.7 mSCORESWAPPED 17 TIMESMedicine Ball Russian Twist is a weighted variation of Russian Twist. By holding a medicine ball in both hands, you can add resistance to this usually bodyweight exercise. While the weight usually isn't much, it forces you to engage your core both to move, and to stop the medicine ball as you rotate. This is a great variation for anyone looking to make their Russian Twists a bit more challenging.
- Beginner
- Abs
- Medicine Ball
9. Russian Twist
96.2 mSCORESWAPPED 17 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.
- Beginner
- Abs
10. Decline Crunch
79.5 mSCORESWAPPED 16 TIMESDecline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.
- Intermediate
- Abs
- Decline Bench