How to do a Stability Ball Plank on Balance Trainer
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Stability Ball Plank on Balance Trainer
Instructions for Proper Form
Performing a plank with a stability ball on a BOSU Balance Trainer combines two stability challenges, significantly enhancing core engagement and balance. This advanced exercise targets the entire core, shoulders, and hips, offering an intense stability and strength workout.
- Place your elbows on the Balance Trainer directly underneath and rest your shins on top of the stability ball.
- Raise your torso and hips to create a straight rigid line from your shoulders to your hells.
- Hold this position for an allotted time.
Alternative Exercises to Stability Ball Plank on Balance Trainer
1. Plank
92.8 mSCORESWAPPED 57 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
- Abs
2. Balance Trainer Crunch
39.4 mSCORESWAPPED 31 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
- Beginner
- Abs
- BOSU® Balance Trainer
3. Flutter Kicks
88 mSCORESWAPPED 28 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
- Beginner
- Abs
4. Ab Rollout
70.3 mSCORESWAPPED 28 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
5. Stability Ball Oblique Crunch
38.6 mSCORESWAPPED 26 TIMESStability Ball Oblique Crunches target the side abs or obliques, enhancing core strength and definition. Lying sideways on the ball, you perform a crunch motion, lifting your torso towards the hip. This variation adds an instability challenge, increasing engagement and effectiveness compared to floor crunches.
- Intermediate
- Abs
- Stability (Swiss) Ball
6. Crunches
94 mSCORESWAPPED 25 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.
- Beginner
- Abs
7. Toe Touchers
75.9 mSCORESWAPPED 25 TIMESToe Touchers are a bodyweight exercise that primarily targets the abdominals. This movement involves lying on your back and extending your legs straight up, then reaching towards your toes with your hands. This exercise focuses on contracting the abdominal muscles to bring the torso towards the legs, increasing core strength and improving flexibility in the hamstrings and lower back.
- Beginner
- Abs
8. Alternating Heel Touch
78.2 mSCORESWAPPED 24 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.
- Beginner
- Abs
9. Bicycle Crunch
91.8 mSCORESWAPPED 24 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
- Abs
10. Kettlebell Sit Up and Press
38.9 mSCORESWAPPED 23 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.
- Beginner
- Abs
- Kettlebells