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You need good abs just to get through life. The abdominal wall doesn't just keep your bowels protected. It also transfers energy effectively from the lower to the upper body. Strong abs will enhance performance in any sport. They are critical to generating explosive power and can help in staving off fatigue during prolonged physical exertion.  

What's involved: Abs (Rectus Abdominis), front hip flexors. 

Powered by: Abs (Rectus Abdominis), front hip flexors.  

Tip: There are two variations to this and really which one you go for depends on the strength of your power abs and front hip flexors. Keeping your arms extended increases the weight-load you apply to them and makes the exercise harder.