How to do a Balance Trainer Stability Ball Knee Tucks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Balance Trainer Stability Ball Knee Tucks
Workouts with Balance Trainer Stability Ball Knee Tucks
Instructions for Proper Form
A compound exercise using a BOSU balance trainer and stability ball to target the core, hip flexors, and shoulders. The instability increases the challenge, improving core strength and balance. This variation adds intensity and effectiveness over traditional floor knee tucks.
- Step into plank position with the Balance Trainer in a platform side up position and the hands on the platform handles.
- Place the lower legs and feet on top of a stability ball, balancing in plank position.
- Tuck the knees in toward the chest, rolling the ball forward.
- Extend the legs back to plank position.
- Maintain a braced core throughout the exercise and avoid arching the lower back.
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Alternative Exercises to Balance Trainer Stability Ball Knee Tucks
1. Exercise Ball Pull In
31.9 mSCORESWAPPED 17 TIMESTargeting the core, particularly the lower abdominals, Exercise Ball Pull Ins involve pulling the knees towards the chest while maintaining balance on the ball. This exercise improves core strength and stability, offering a unique challenge compared to floor-based ab workouts.
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2. Exercise Ball Crunch
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3. Forward Stability Ball Plank
57.9 mSCORESWAPPED 16 TIMESThe Forward Stability Ball Plank is a challenging variation that targets the core, shoulders, and arms. Balancing on the ball adds an instability component, increasing muscle engagement and improving overall body control and stability.
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4. Ab Crunch Machine
96.1 mSCORESWAPPED 15 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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94.9 mSCORESWAPPED 14 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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6. Ab Rollout
70.3 mSCORESWAPPED 13 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
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7. Overhead Weighted Sit Up
42.5 mSCORESWAPPED 11 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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8. Plank
92.8 mSCORESWAPPED 11 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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