Supine Abdominal Exercises

Supine abdominal exercises are core exercises performed lying on your back, with your face up. These exercises help to target the front of the core, known as the abdominal wall. The muscles in this area include the rectus abdominis and the deeper muscles of the transverse abdominis. The oblique muscles, located on the side of the waistline, can also be strengthened during supine abdominal exercises.

Leg Scissors

The leg scissors exercise works the deep transverse abdominal muscles, by scooping the tailbone as you draw your belly into your spine and lift your head and shoulders off the ground. This supports the spine, while engaging the deep, flattening muscles of the core. To perform, lie on your back with your legs extended. Lift your head and shoulders off the mat and tuck your chin slightly. Raise your right leg and grab onto the back of your calf. Draw the navel into your spine and press your lower back into the mat. Lift your left leg until it hovers above the ground. Hold for two counts and switch sides. Repeat 10 to 12 times.

Toe Reach

The toe reach works both the upper and lower abdominal muscles by using the legs as well as the arms in the exercise. The core muscles stay engaged throughout the exercise, which leads to deeper muscle contraction and a more efficient workout. To perform them, lie on your back on your mat. Reach your legs straight from the hips, with the feet flexed and your heels pressing toward the ceiling. Draw your navel into your spine and your lower back into the mat. As you exhale, peel your head and shoulders off the mat and reach your arms toward your toes. Inhale to lower back down. Repeat 10 to 12 times.

Low Boat Pose with Ankle Criss-cross

Low boat pose helps to strengthen the superficial, as well as the deep muscles of the abdominals by deeply engaging them as you lift off the ground and hold your position. From a supine position, draw your belly into your spine as you slowly tuck the chin and lift your head, shoulders, arms and legs off the mat about 6 inches. Hold the position for two breaths, then lower. Lift back off the ground. This time hold while you criss-cross, or scissor, the ankles, alternating left and right on top. Keep the belly drawn in to the spine and your lower back, pressing in to the mat. Repeat the ankle criss-cross 10 to 12 times.

Boat Pose with Twist

A low boat pose twist works not only the muscles at the front of the abdomen but also the adjacent obliques. From a supine position, draw your belly into your spine as you slowly tuck the chin and lift your head, shoulders, arms and legs off the mat about 6 inches. From this position, twist from the waist line to the right as you lift your right leg higher off the ground. Hold for one count. Come back to center and switch sides. Repeat 10 to 12 times on each side.