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Balance Trainer Bicycle Crunch
A rotational core exercise on a balance trainer that targets abs and obliques to build strength and stability; increases engagement through instability compared to floor versions.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Hamstrings, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Quads
4/10Rectus Femoris
Hamstrings
4/10Biceps Femoris
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on the dome side of a balance trainer with hands lightly behind head, elbows wide, and legs extended hovering above the floor.
- Engage core and press lower back into the trainer.
- Exhale as you lift shoulders and crunch torso forward.
- Rotate to bring right elbow toward left knee while drawing left knee in and extending right leg.
- Inhale and return to center while keeping shoulders elevated.
- Alternate to left elbow and right knee.
- Continue alternating in a controlled pedaling motion.
Coaching Tips
Form Cues
- Twist from core, not neck.
- Keep lower back pressed down.
- Elbows wide, gaze to ceiling.
- Legs hover low for tension.
- Control the rotation smoothly.
Breathing
Exhale during the crunch and twist; inhale as you return to center. Brace core throughout.
Tempo
2-0-2
Range of Motion
Lift shoulders off trainer until elbow nears opposite knee; extend non-working leg to hover inches above floor without arching back.
Safety
Safety Notes
- Avoid if acute neck or back pain present.
- Do not pull on neck; support head lightly.
- Reduce leg extension if back arches.
- Stop if dizziness occurs from instability.
- Modify for pregnancy after first trimester.
Spotting
No spotting required; perform in open space with soft surface underneath.
Common Mistakes
- Pulling on neck with hands.
- Arching lower back off trainer.
- Using momentum instead of core.
- Dropping shoulders fully between reps.
- Extending legs too high, reducing tension.
When to Avoid
- Acute neck or lower back pain
- Herniated disc
- Recent abdominal surgery
- Pregnancy after first trimester
Flexibility Needed
- Adequate shoulder flexion for head support
- Hip mobility for leg cycling
- Core stability to maintain balance
Build Up First
- Master basic bicycle crunch on floor
- Familiarity with core bracing
- Ability to perform supine twists without strain
Also known as
BOSU Bicycle Crunch, Bosu Ball Bicycle Crunch
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