How to do a Balance Trainer Slow Climbers
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Slow Climbers
Instructions for Proper Form
Slow Climbers on a BOSU Balance Trainer are a variation of mountain climbers that focus on controlled, deliberate movements, targeting the core, shoulders, and hips. The slower pace increases muscle engagement, with the dome adding a balance challenge that enhances core stability and strength.
- Step into plank position with the Balance Trainer in a platform side up position and hands on the platform handles.
- Step forward with one leg into a low lunge.
- Jump and switch legs, landing in a low lunge with the opposite leg forward.
- Alternate sides with each jump, moving at a speed that allows full range of motion.
- Keep the core braced throughout the exercise.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Slow Climbers
1. Balance Trainer Leg Crossover Planks
56.2 mSCORESWAPPED 26 TIMESLeg Crossover Planks on a BOSU Balance Trainer intensify the traditional plank by adding leg movements that cross over the body, targeting the obliques, abdominals, and lower back. The balance trainer's instability requires greater core engagement, improving overall stability and strength.
- Intermediate
- Abs
- BOSU® Balance Trainer
2. Balance Trainer Speed Climbers
50.9 mSCORESWAPPED 13 TIMESA cardiovascular exercise that intensifies traditional mountain climbers by incorporating a BOSU balance trainer. This variation enhances core engagement and improves cardio endurance, providing a challenging workout for all fitness levels.
- Intermediate
- Abs
- BOSU® Balance Trainer
3. Balance Trainer Mountain Climber
40.8 mSCORESWAPPED 10 TIMESThis intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.
4. Leg Raise
96.5 mSCORESWAPPED 8 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.
5. Cross Body Mountain Climber
44.5 mSCORESWAPPED 7 TIMESCross Body Mountain Climber is a compound bodyweight exercise that primarily targets the core. It involves holding a plank position and driving your knees toward the opposite elbow, adding a twist to each rep. This variation increases the engagement of your obliques compared to the standard Mountain Climber, and enhances stability and coordination.
- Intermediate
- Abs
6. Russian Twist
96.2 mSCORESWAPPED 6 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.
7. Ab Crunch Machine
96.1 mSCORESWAPPED 6 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
8. Cable Crunch
88.8 mSCORESWAPPED 6 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.
9. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 6 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