The Bosu ball or Bosu trainer introduces an element of instability to already challenging core exercises. Many of the exercises can be done with the trainer laid flat-side down, with the dome up. You can also do both versions of the plank--and make it more challenging--by laying the trainer soft, domed-side down.
Crunch Kick
The crunch kick emphasizes the crunching action of the rectus abdominus--the long strap of muscle down the front of your torso--but also activates the rest of your torso and pelvis muscles to help keep your body stable throughout the motion.
Lay down with your ribcage on top of the Bosu ball. If you have to choose between keeping your hips or shoulders on the ball, opt to keep your shoulders well supported. Your knees and feet should stay shoulder-width apart, knees bent at a 90-degree angle and feet resting flat on the floor. Lift one leg and point it straight up as you squeeze your abdominal muscles, crunching your ribcage down toward your hips. Lower the leg as you relax the abdominal contraction, then repeat on the other leg.
You can make this exercise more difficult, if you like, by extending your arms straight out past your head, in line with your body.
Lateral Crunches
Lateral crunches focus on the inner and outer obliques, which act to both rotate your torso and flex it to the side.
Lay across the Bosu ball on your side, with your waist centered on top of the ball. If you were to draw a vertical line it should pass straight through one side of your hips to the other. Keep your feet stacked one on top of the other if you can, or spread them in a scissors position--one slightly forward, the other back--if you need the extra stability.
Crunch the upper side of your rib cage down toward your upper hip in a smooth, controlled motion. Keep your neck in line with your spine as you do this; avoid the temptation to jerk your head toward the side. You can cross your arms over your chest or hold them just behind your ears.
For an extra challenge, stretch your arms out straight overhead and keep them aligned with your upper body throughout the entire motion.
Front Plank
The front plank activates all the muscles of your torso and pelvis; you may feel it particularly in your rectus abdominus down the front of your abdomen. This sort of "holding in place" exercise is known as an isometric contraction.
Support yourself with your toes on the floor and both arms bent, forearms resting on the Bosu ball. Contract your abdominal and back muscles to keep your body in a straight line from head to heels. Avoid the temptation to pike up at the hips or to let your belly button sag down toward the ground.
Keep breathing normally as you hold this position, the front plank, for as long as possible. If you'd like an extra challenge, try lifting one leg at a time and holding it up for as long as you can or lifting one arm and extending it straight in front of you or to the side as you hold the plank--make sure to always repeat on the other side.
Side Planks
As with front planks, side planks activate all your core muscles to help keep you steady, but since your obliques are supporting most of your weight, they may be where you feel the strain most.
Start as if for a front plank, then turn so that your hips and shoulders are "stacked" on top of each other. Support yourself on the outside edge of your lower leg and one arm, elbow bent, forearm resting on the Bosu ball. As with the front plank, contract your core muscles to keep your body in a straight line from head to heels.
Keep your feet stacked one on top of the other if possible; you can even lift your upper leg slightly to add some difficulty to the exercise. If you need to make the exercise easier, move into a scissor position; just slide your upper leg forward slightly and move your lower leg back a bit, bending it slightly at the knee, to give yourself a little extra stability.
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