Sets: 3  Reps: 8 each side  

This move targets your arms, abs and shoulders with a rotational movement, which is controlled by the core for a functional, testosterone-boosting training effect.

• Brace your core and rotate your whole torso as you press the weight overhead.

• Avoid tilting the angle of your shoulders as you rotate.
  

Sets: 3  Reps: 10

The resistance of the ball is added to that of your legs to hit your lower abs hard for sustained muscle growth.

• Push your lower back into the bench and don’t lower the ball too far.

• Start with a light weight but add more once you’ve achieved perfect form.
  

Sets: 3  Reps: 10

Extending your arms creates a long lever for your abs to pull against while the ball provides extra resistance.

• Initiate the lift with your abs rather than your arms or shoulders.

• Keep your feet flat on the floor by reducing the weight if necessary.