I came across this unique abdominal exercise about a decade ago in The Bodybuilding Truth by Nelson Montana. According to Montana, abdominal development is largely genetic, and traditional movements like sit-ups and leg raises are more effective for the psoas (hip flexors) than for the abs. He argues that the abdominals respond best to contraction rather than movement and are more intensely engaged when forced to stabilize. You’ll understand exactly what he means once you try this exercise.

Here’s how it works:

1. Sit on the ground with your legs bent at about 90 degrees and your feet flat on the floor.
2. Tuck your chin into your chest, round your back, and grasp the outside of your thighs near your knees.
3. Lean back until your arms are fully extended—keep your chin tucked and back rounded.
4. Once your arms are straight, slowly raise them overhead.

If maintaining balance is difficult, move your feet slightly forward to make it easier. The closer your feet are to your hips, the more challenging the exercise becomes. I typically prescribe 10–12 reps, holding each contraction for 5–10 seconds.

For years, I introduced this as the “Montana Ab Stabilizer,” but it never caught on. Recently, I renamed it the “Reclining Field Goal”—and that scored! (A catchy name makes all the difference.) As I mention in my article On The Road To Inactivity, this exercise requires no equipment and can be done anywhere.

Drop to the floor and give it a shot—I think you’ll be surprised by how challenging it is!