A great antagonist movement for abdominal exercises like Ab 45s and the Reclining Field Goal is the Superman Back Extension. It’s best performed on a back hyperextension bench or a glute-ham raise (GHR) machine.

To do it, extend your arms fully overhead and keep them in line with your torso throughout the set. Raise your upper body until it’s parallel to the ground and hold that position for a 5-second count. Then, lower yourself back down under control to the starting position.

Work up to 10–12 reps, holding each contraction for 5–10 seconds. It’s a simple but highly effective way to strengthen the posterior chain and build spinal stability.