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"Contract For Core Power"

A powerful core means rock-solid stability – your secret weapon against sports injuries. Sure, crunches can carve abs, but a smart core-building programme includes a variety of exercises. Swiss-ball finger taps offer real-world benefits beyond a six-pack, says Mike Mejia, author of The Men’s Health Gym Bible.

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
1. Lie on the floor, holding the ball between your lower legs.

2. 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 this ‘up’ position for all of your repetitions as your legs move up and down.

3. At the top of the movement, tap the ball with your fingers. Aim for 3 sets of 8 to 10 reps.

OUR EXPERT’S TIPS
1. Warm up for the exercise by practising your movements without the Swiss ball.

2. Keep your lower back pressed to the floor to work your abdominals. If that’s too difficult, keep your knees bent at about 90 degrees each time you do the exercise until your strength and flexibility improve.

3. Change your upper body angle to boost your core strength throughout a wide range of motion.