How to do a Balance Trainer Traveling Dome Planks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Traveling Dome Planks
Instructions for Proper Form
Traveling Dome Planks on a BOSU Balance Trainer enhance core stability and upper body strength. This dynamic variation involves moving laterally while maintaining a plank position on the dome, challenging the core, shoulders, and arms more than static plank variations.
- Position yourself on the floor in a high plank position on the floor, to one side of the Balance Trainer.
- Place the inside hand on the top of the dome, then walk the other hand next to it.
- Continue moving laterally and walk one hand, then the other, back down to the floor.
- Reverse directions, and return to the starting position.
- Maintain a braced core throughout the exercise and avoid arching the lower back.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Traveling Dome Planks
1. Plank
92.8 mSCORESWAPPED 15 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. Dumbbell Side Bend
38.8 mSCORESWAPPED 4 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
3. Balance Trainer Plank
58.1 mSCORESWAPPED 4 TIMESBalance Trainer Plank is a more challenging variation of the standard Plank. Like Planks, this is a bodyweight core exercise. By placing your feet on the Balance Trainer, you add more instability to the exercise. That added instability forces you to further recruit your core in order to stabilize the movement. This is a great variation for anyone looking to make their planks a bit more challenging.
- Intermediate
- Abs
- BOSU® Balance Trainer
4. Ab Crunch Machine
96.1 mSCORESWAPPED 4 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
5. Scissor Kick
94.2 mSCORESWAPPED 4 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
6. Crunches
94 mSCORESWAPPED 3 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.
7. Russian Twist
96.2 mSCORESWAPPED 3 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.
8. Alternating Heel Touch
78.2 mSCORESWAPPED 2 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.
9. Plank Jack
18.8 mSCORESWAPPED 2 TIMESPlank Jack is a dynamic variation on the standard Plank. This compound, bodyweight exercise primarily targets the core while also engaging the shoulders and legs. By combining a high plank position with lateral jumps of the feet, you increase the intensity and add cardio benefits, making it a great way to improve both core stability and cardiovascular endurance.
- Intermediate
- Abs
10. Stability Ball Plank
37.2 mSCORESWAPPED 2 TIMESThe Stability Ball Plank is an advanced core exercise that improves balance, posture, and core strength. Performing a plank with the arms or feet on a Stability Ball adds an extra level of difficulty, engaging more stabilizer muscles.