How to do a Balance Trainer Stability Ball Knee Tucks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
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.
Sets & Reps Calculator
Average Balance Trainer Stability Ball Knee Tucks standards by male, female, gender, weight, age and height
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Alternatives & Variations to Balance Trainer Stability Ball Knee Tucks
1. Exercise Ball Crunch
79.2 mSCORESWAPPED 17 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.
2. 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.
3. Exercise Ball Pull In
31.9 mSCORESWAPPED 16 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.
4. Leg Pull-In
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.
5. Ab Crunch Machine
96.1 mSCORESWAPPED 14 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
6. Overhead Weighted Sit Up
42.5 mSCORESWAPPED 12 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.
7. Ab Rollout
70.3 mSCORESWAPPED 12 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.
- Intermediate
- Abs
- Ab Wheel
8. Bicycle Crunch
91.8 mSCORESWAPPED 11 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.
9. Crunches
94 mSCORESWAPPED 11 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.
10. Cable Crunch
88.8 mSCORESWAPPED 11 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.