How to do a Balance Trainer Walk Out Plank
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Walk Out Plank
Instructions for Proper Form
A core and upper body exercise that starts with walking hands out to a plank position on a BOSU balance trainer. This increases core stability and arm strength, making it more effective at engaging the core muscles than standard walkouts.
- Stand in a pike position with the hands on the floor and feet on the Balance Trainer dome.
- Slowly walk the hands forward until the body is in a full plank position.
- Walk the hands back in to the starting pike position.
- Alternate back and forth between the pike and plank, bending the knees if necessary.
- Maintain a braced core throughout the exercise and avoid arching the lower back in the plank position.
Sets & Reps Calculator
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Alternatives & Variations to Balance Trainer Walk Out Plank
1. 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.
2. Crunches
94 mSCORESWAPPED 7 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.
3. Vertical Knee Raise
92 mSCORESWAPPED 7 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
4. Sit Up
93.8 mSCORESWAPPED 7 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.
5. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 6 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
6. Plank
92.8 mSCORESWAPPED 5 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.
7. 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.
8. Ab Rollout
70.3 mSCORESWAPPED 4 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
9. Exercise Ball Crunch
79.2 mSCORESWAPPED 3 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.
10. Dumbbell Walking Lunge
74.3 mSCORESWAPPED 3 TIMESDumbbell Walking Lunge is a variation of the standard Lunge. Like other lunge variations, this compound exercise primarily targets the quads, but also hits the glutes and hamstrings. By holding a dumbbell in each hand, you add resistance which further challenges your lower body. This variation also encourages coordination and dynamic balance as you move.