How to do a Balance Trainer Up and Down Planks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Balance Trainer Up and Down Planks
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.
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Alternative Exercises to Balance Trainer Up and Down Planks
1. Balance Trainer Plank
58.1 mSCORESWAPPED 30 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
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2. Plank
92.8 mSCORESWAPPED 29 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.
- Beginner
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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
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4. Bicycle Crunch
91.8 mSCORESWAPPED 8 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.
- Beginner
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5. Leg Raise
96.5 mSCORESWAPPED 7 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.
- Beginner
- Abs
6. 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.
- Beginner
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7. Oblique Crunch
86.7 mSCORESWAPPED 6 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
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8. Balance Trainer Side Star Plank
62.5 mSCORESWAPPED 6 TIMESAn advanced variation of the side plank that challenges balance and core stability by using a BOSU balance trainer. It targets the obliques, shoulders, and hips, offering a higher intensity workout compared to a traditional side plank.
- Intermediate
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9. 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
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10. Sit Up
93.8 mSCORESWAPPED 5 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
- Beginner
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