I discovered this unique abdominal exercise about a decade ago in the e-book The Bodybuilding Truth by Nelson Montana. According to Montana, abdominal development is genetically determined, and classic movements like sit-ups and leg raises are largely ineffective for the abs—those movements hit the psoas (hip flexors) more than anything. Montana believes the abdominals respond best to contraction, not movement, and are stressed to a much greater degree when attempting to stabilize.

You’ll understand what he means by “attempting to stabilize” once you try the exercise.

Here’s how it works:

Sit on the ground with your legs bent to about 90 degrees and your feet flat on the floor. Tuck your chin into your chest, round your back, and grasp the outside of your thighs near your knees. Now lean back until your arms are fully extended—make sure to keep your chin tucked and back rounded the entire time.

Once your arms are straight, slowly raise them overhead until they’re pointed directly up. If maintaining balance is difficult, move your feet slightly farther from your hips. The closer your feet are to your hips, the more challenging the exercise becomes—and vice versa. I typically prescribe 10–12 reps, holding each contraction for 5–10 seconds.

For years, I introduced this exercise as the “Montana Ab Stabilizer,” but it never really caught on. I recently renamed it the “Reclining Field Goal,” and that scored! (People always remember a catchy name.)

This exercise requires no equipment and can be performed anywhere. Drop to the floor and give it a shot—I think you’ll be surprised by how tough it is.