Strengthen your Core Power

Sure, crunches carve abs, but a smart core-building programme includes a variety of exercises. Swiss-ball finger taps offer real-world benefits beyond a sixpack, says the Men's Health Muscle guy, Mike Mejia, CSCS.



The benefit
You'll improve your abdominal strength, endurance and flexibility. "This promotes core stability while your limbs are in motion, which is the way you use your body during most sports activities," says Mejia.

How to do it
• Lie on the floor, holding the ball between your lower legs.
• Extend your arms straight up as you simultaneously raise your legs and upper body into a contracted position. Your lower back should remain on the floor, and your legs should be slightly bent. Keep your upper body in the "up" position for all of your repetitions as your legs move up and down.
• At the top of the movement, tap the ball to your fingers. Aim for 3 sets of 8 to 10 repetitions.

Expert tips
Keep your lower back pressed to the floor to work your abdominals. If that's too hard, keep your knees bent at about 90 degrees until your strength and flexibility improve.