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 such as sit-ups and leg
raises are ineffective for the abdominals but extremely effective for
the psoas (hip flexor) muscles. Montana believes that 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.
Okay, this is 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 close
to your knees. Now lean back until your arms are straight – make sure to
keep your chin tucked in and back rounded while you’re doing this. Once
your arms are fully extended, slowly raise them up until they are
pointed directly overhead. If you find it difficult to maintain balance,
you can move your feet out a bit to make it easier. The closer your
feet are to your hips, the more challenging the exercise is, 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 did not catch on. I recently coined it the “Reclining Field Goal”
instead and that scored! (People always remember a catchy name.) As I
mention in my article On The Road To Inactivity,
this exercise requires no equipment and can be performed anywhere. Drop
to the floor right now and give it a shot. I think you’ll be surprised
at how challenging it is.
