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This is one of the best BOSU ball ab exercises out there. It's called the myotatic crunch and it was most recently popularized by Tim Ferriss and his kick-ass book, The 4 Hour Body.
The myotatic crunch activates the myotatic stretch reflex which gets a stronger contraction for both your visible six pack muscle (the rectus abdominis) as well as your 'hidden' sixpack muscle (the transverse abdominis, or TVA).
This exercise will get you a pretty wicked contraction and is fairly easy to do, even if you're not in the best of shape yet. You'll need a BOSU ball, or you can use a pile of pillows.
You want to start with your butt about 6 inches off the ground. Position yourself so that the arch of your lower back hugs the entire BOSU ball. Keep your arms in a diving position and interlace your hands like a diver. Glue your arms to your ears.
As you go down, stretch your arms behind you as much as you can and touch the floor. Now as you come up, keep your arms glued to your ears and don't let them go past perpendicular to the ground. Important detail: you're using your abdominal muscles to come up, not your arms, so you should feel the contraction in your abdomen.
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-Victor
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