This movement isolates the upper abs to create a tremendous burn. But getting the burn and building a six-pack do not by themselves make you a better football player.

The Twist: Get your butt off the ground and use exercises that work all parts of your core together, forcing it to stabilize. Try Bridges and Side Bridges for 30-second holds.

The Payoff: Chris Carlisle, USC’s head strength and conditioning coach, says the only time you perform the crunching motion on the football field is when you’re bent over in the huddle. A core that is strong and stable the whole way through helps you absorb and deliver contact.