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Step 1
Use the BOSU as you would a stability ball. The curved side of the BOSU functions in the same way as a stability ball, but the platform creates additional stability for more challenging moves. You can do crunches and other abdominal exercises to work your core.
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Step 2
Stand on the curved side of the BOSU on two feet and maintain your balance. You must engage your back muscles and abdominals to be able to maintain your position. Once you master two feet, balance on one foot.
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Step 3
Do the plank pose on the curved side of the BOSU. Balance your forearms on the ball and keep your core and legs solid as you hold the plank pose. Hold it for at least 30 seconds at a time.
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Step 1
Place the BOSU with the curved side facing down so you can use it for push-ups. Put the BOSU a few feet from a bench. Get into a plank pose by resting the backs of your feet on the bench and grasping either side of the BOSU with your hands. Lower your body down into a push-up, keeping a strong core. Push back up. Do at least 12 repetitions.
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Step 2
Stand on the exact center of the platform, using a spotter or holding a wall to make sure you get your balance. Before you move on to standing core training moves, make sure you can comfortably balance on either foot.
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Step 3
Do standing yoga poses on the platform, such as the chair pose, mountain pose or tree pose. Any pose that requires you to balance on one foot or keeps both feet close together can turn into a core workout if you do it on the BOSU.
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Step 4
Lift weights as you stand on the BOSU. You can do any strength training on the BOSU that you do in a standing position, adding a core element to your training. After you're comfortable lifting with both feet on the BOSU, stand on one foot for your strength training.
