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Balance Trainer Reverse Crunch
A bodyweight core exercise on a balance trainer that targets the rectus abdominis and transverse abdominis to build lower abs strength and stability; enhances balance and coordination through instability.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors, Lower Back
Popularity Score
5
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
9/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques, Internal Obliques
Hip Flexors
5/10Iliopsoas
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with arms extended beside your body, palms down. Place calves and heels centered on the balance trainer dome, knees bent at 90 degrees, lower back flat on the floor.
- Brace your core by drawing navel to spine.
- Exhale and curl hips off the floor, pulling knees toward chest.
- Keep knees at 90 degrees and focus on lower abs.
- Squeeze abs at the top for peak contraction.
- Inhale and slowly lower hips back to start.
- Maintain core tension to avoid arching lower back.
- Repeat for reps without rolling feet off trainer.
Coaching Tips
Form Cues
- Use abs to initiate lift
- Keep neck relaxed
- Knees track straight
- Hips lead the movement
- Control descent
- Breathe steadily
Breathing
Exhale during the upward curl; inhale during the controlled lower.
Tempo
3-1-2
Range of Motion
Lift hips 2-4 inches off floor until knees align over hips; lower until lower back contacts floor without arching.
Safety
Safety Notes
- Avoid if acute low back pain or recent abdominal surgery
- Stop if sharp spine or neck pain
- Ensure trainer is properly inflated
- Maintain neutral spine alignment
- Consult professional if pregnant or post-injury
Spotting
No spotting needed; perform solo or with partner for form feedback.
Common Mistakes
- Using momentum instead of abs
- Arching lower back
- Straining neck
- Letting feet slip off trainer
- Incomplete range
- Hanging from hip flexors
When to Avoid
- Severe low back pain
- Acute spinal injury
- Recent abdominal or hip surgery
- Pregnancy
Flexibility Needed
- Adequate hip flexion
- Shoulder extension for arm position
Build Up First
- Mastery of standard reverse crunch
- Basic core stability
Also known as
Bosu Reverse Crunch, Stability Reverse Crunch
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