How to do a Balance Trainer Up and Down Planks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Up and Down Planks
Instructions for Proper Form
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.
- Step into plank position with the elbows bent and forearms on the dome of the Balance Trainer.
- Place one hand on the hand on the dome and press up, followed by the other, until both arms are fully extended.
- Lower one arm back to the bent elbow position, followed by the other.
- Perform the desired number of reps on one side, then repeat on the other side.
- 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 Up and Down Planks
1. Balance Trainer Plank
58.1 mSCORESWAPPED 32 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
2. Plank
92.8 mSCORESWAPPED 28 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.
3. Plank Shoulder Taps
66.6 mSCORESWAPPED 10 TIMESPlank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise. By tapping each shoulder with the opposite hand, you force your core to stabilize even more. This is a great exercise for improving core stability and shoulder strength.
- Intermediate
- Abs
4. Bicycle Crunch
91.8 mSCORESWAPPED 7 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.
5. 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.
6. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 5 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
7. Plank Surrender
41.5 mSCORESWAPPED 5 TIMESPlank Surrenders are a dynamic variation of the standard Plank. This compound exercise primarily targets the core, shoulders, and triceps. By transitioning from a forearm plank to a high plank position in a controlled manner, this exercise adds instability and increases exertion. It's excellent for building strength, stability, and endurance in your core while also working your upper body.
- Intermediate
- Abs
8. Leg Raise
96.5 mSCORESWAPPED 5 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.
9. Kettlebell Sit Up and Press
38.9 mSCORESWAPPED 5 TIMESThis exercise is a weighted variation of a sit up combined with an overhead press. This exercise primarily targets your core and shoulders. This is a great exercise for developing core strength with a bit of shoulders thrown in too.
10. Cable Crunch
88.8 mSCORESWAPPED 5 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.