There are plenty of abdominal exercises that can make you feel a little silly when you’re doing them at the gym, but it’s all in the name of flat abs, right? Here’s one of those exercises–the Wicked Wiper straight from an Olympic trainer as shown in Women’s Health. Only thing is, if you can actually pull this exercise off any snickering will be replaced by worship. Something to work towards…I’ll try it tomorrow, I swear.

If you’re up for the challenge, hang from a pull-up bar (you may want to enlist a friend to spot you) with your arms shoulder-width apart and palms facing outward. As you continue to hang, raise your hips, back and shoulders as much as you can to try to get your body parallel to the floor. Lift your legs up into a pike. Now like a windshield wiper, lower your legs to the right, raise them to the center and lower to the left. Amateur variation: Do the same action on a mat.