How to do a Balance Trainer Overhead Weighted Crunch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Balance Trainer Overhead Weighted Crunch
Workouts with 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.
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Generate My PlanAlternative Exercises to Balance Trainer Overhead Weighted Crunch
1. Crunches
94 mSCORESWAPPED 68 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.
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2. Balance Trainer Crunch
39.4 mSCORESWAPPED 44 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.
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3. Ab Crunch Machine
96.1 mSCORESWAPPED 39 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.
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4. Russian Twist
96.2 mSCORESWAPPED 24 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.
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5. Medicine Ball Overhead Sit Up
62.7 mSCORESWAPPED 23 TIMESIncorporating a medicine ball held overhead, this sit-up variation increases the workload on the abdominals and arms. It enhances core strength and stability, providing a more challenging alternative to traditional sit-ups by adding resistance and increasing the range of motion.
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6. Overhead Weighted Sit Up
42.5 mSCORESWAPPED 22 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.
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7. 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.
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8. Balance Trainer Russian Twist
26.9 mSCORESWAPPED 19 TIMESRussian Twists on a BOSU Balance Trainer target the obliques and abdominals, with the instability of the dome intensifying the exercise. This variation enhances core rotational strength and stability, offering a more challenging and effective workout compared to traditional Russian twists.
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9. Cable Crunch
88.8 mSCORESWAPPED 18 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.
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10. Cable Wood Chop
76.3 mSCORESWAPPED 17 TIMESThe Cable Wood Chop is a compound, rotational exercise targeting the obliques and core, enhancing rotational strength and stability. It mimics real-life movement patterns, beneficial for functional strength and improving athletic performance. The cable system ensures constant tension, making it more challenging than free-weight alternatives.
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