How to do a Balance Trainer Side Star Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 13,577
- Popularity Rank
- 1006th
- Difficulty
- Intermediate
- Abs Strength
- 51 mSCORE 146th
- Equipment Required
Workouts with Balance Trainer Side Star Plank
Instructions for Proper Form
An advanced variation of the side plank that challenges balance and core stability by using a BOSU balance trainer. It targets the obliques, shoulders, and hips, offering a higher intensity workout compared to a traditional side plank.
- Stand behind the Balance Trainer and place hands on the dome.
- Step back into a plank position with the feet hip width apart or slightly wider.
- Lift one arm and rotate into a side plank with the arm reaching for the ceiling, then rotate back to plank.
- Perform the desired number of reps on one side, then repeat in the opposite direction.
- Maintain a braced core throughout the exercise and avoid arching the lower back.
Sets & Reps Calculator
Average Balance Trainer Side Star Plank standards by male, female, gender, 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.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
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Alternatives & Variations to Balance Trainer Side Star Plank
1. Plank
92.8 mSCORESWAPPED 47 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Alternating Heel Touch
78.2 mSCORESWAPPED 10 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.
3. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 10 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
4. Bicycle Crunch
91.8 mSCORESWAPPED 9 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.
5. Crunches
94 mSCORESWAPPED 8 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. Side Plank Lift
51.1 mSCORESWAPPED 7 TIMESSide Plank Lift is a compound exercise that targets the obliques and shoulders. By lifting your hips off the ground from a side plank position, you add a dynamic element to the traditional side plank, increasing core activation and overall stability. This variation is excellent for improving core strength and balance, providing a challenging upgrade from the standard side plank.
- Intermediate
- Abs
7. Leg Pull-In
94.9 mSCORESWAPPED 7 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
8. Plank Shoulder Taps
66.6 mSCORESWAPPED 7 TIMESPlank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise. By tapping each shoulder with the opposite hand, you force your core to stabilize even more. This is a great exercise for improving core stability and shoulder strength.
- Intermediate
- Abs
9. Balance Trainer Star Plank Knee to Elbow
63.4 mSCORESWAPPED 7 TIMESAn advanced plank variation that engages the core, obliques, and shoulders. Performing this on a BOSU balance trainer increases the difficulty, enhancing core stability and muscle coordination. It's more challenging than a standard plank due to the added balance component.
10. Balance Trainer Crunch
39.4 mSCORESWAPPED 7 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.