How to do a Balance Trainer Up and Down Planks

Authored by Fitbod

About Balance Trainer Up and Down Planks

Sets Logged
11,439
Popularity Rank
1019th
Difficulty
Intermediate
Abs Strength
37 mSCORE 167th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

An intense core exercise that involves moving from a plank to a push-up position on a BOSU balance trainer. This variation increases core engagement and shoulder stability, offering a more challenging alternative to the floor version.

  1. Step into plank position with the elbows bent and forearms on the dome of the Balance Trainer.
  2. Place one hand on the hand on the dome and press up, followed by the other, until both arms are fully extended.
  3. Lower one arm back to the bent elbow position, followed by the other.
  4. Perform the desired number of reps on one side, then repeat on the other side.
  5. Maintain a braced core throughout the exercise and avoid arching the lower back.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    7
    reps
    1 Set Max
    8
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    8
    reps
    10
    reps

Enter your stats to calculate your Reps & Weight