For more power at the core

This is a challenging strength move that targets your core muscles. It requires using your abdominal strength to keep your navel pulled in, with your lower back pressed against the mat. This becomes your anchor as your legs and arms move away from the center of your body.

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1 Lie down on a mat and bring your knees directly above your hips. Place your hands on your shins. On an exhale, slowly lift your chest, shoulders and head away from the floor. Your navel should be pulled down toward your spine.

2 As you inhale, keep your lower back down and your navel pulled in as you stretch in a 45-degree angle. At the same time, reach your arms overhead. Do not arch your lower back during this exercise. (Be sure to raise your legs and arms toward the ceiling in order to keep your lower back anchored on the floor.) Pause in this position, with your abdominals flat while you exhale. To complete the move, bring your arms in to hug your shins, and lower your head to the floor. Repeat five or six times.

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-- Karen Voight