How to do a Balance Trainer Side Star Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Balance Trainer Side Star Plank
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.
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Alternative Exercises 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.
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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.
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4. Bicycle Crunch
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5. Crunches
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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.
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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.
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8. Plank Shoulder Taps
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9. Balance Trainer Star Plank Knee to Elbow
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