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Balance Trainer Bicycle Crunch
This core exercise performed with feet on a Balance Trainer involves alternating rotation and spinal flexion, targeting the abs and obliques for improved rotational stability.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Rectus Abdominis
Hip Flexors
7/10Iliopsoas
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Rest shorter for endurance circuits, longer for core strength focus.
How to Perform
Lie supine with the Balance Trainer flat-side down. Place both feet centered on the dome, knees bent 90 degrees. Place your hands lightly behind your head, keeping the elbows wide.
- Engage your core and slightly lift your shoulders off the floor.
- Exhale and crunch, driving the left elbow toward the right knee while extending the left leg horizontally.
- Maintain control and smoothly return to the center without fully resting the upper body.
- Immediately repeat on the opposite side, driving the right elbow toward the left knee.
- Continue alternating sides smoothly in a continuous pedaling motion.
Coaching Tips
Form Cues
- Rotate the shoulder.
- Stabilize the feet.
- Lead with the ribs.
- Keep elbows wide.
Breathing
Exhale forcefully as the elbow meets the knee and inhale slowly as you return to the center position.
Tempo
2-0-1
Range of Motion
Flex the spine and rotate the torso until the opposite elbow approaches the moving knee, fully extending the non-working leg.
Safety
Safety Notes
- Stop immediately if you feel sharp lower back or neck pain.
- Perform slowly due to the unstable surface to ensure proper control.
Spotting
Not recommended. Focus on stability and control; reduce the range of motion if necessary.
Common Mistakes
- Pulling excessively on the neck.
- Rushing the alternating movement.
- Letting the extended leg drop too low.
- Losing stability on the Balance Trainer.
When to Avoid
- Acute lower back pain or disc injury.
- Severe neck strain.
Build Up First
- Basic spinal flexion competency.
- Ability to maintain core bracing.
Also known as
BOSU Bicycle Crunch, Unstable Surface Bicycle
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