Recumbent Exercises

Recumbent exercises, or those performed while lying down, can be performed by beginner, intermediate and advanced exercise enthusiasts. Chest and abdominal exercises are commonly executed in the recumbent position. Chest muscles include pectoralis major and pectoralis minor, with secondary muscle groups often involved in exercises. Anatomy of the abdominal muscles include rectus abdominis, transverse abdominis, internal obliques and external obliques. Chest and abdominal muscles can be worked out between one to two times per week, allowing for at least 48 hours between workouts.

Bench/Chest Press

This exercise can be performed in a traditional manner using a barbell or a Smith machine. The exercise targets the chest muscles and secondary muscles are involved with the shoulders and triceps. Alternatively, the exercise can be performed with dumbbells. The weight is pressed up above the chest in one fluid motion for continuous slow movements consisting of eight to 20 repetitions, depending on fitness goals.

Chest Flye

This exercise involves more of a stretching sensation of the chest muscles compared to the chest press exercise. The chest muscles perform the exercise, with the shoulders and biceps being secondary assistants during the movement. This exercise is performed with dumbbells and is repeated for eight to 20 repetitions, depending on exercise goals.

Bicycle Crunch

The bicycle crunch is a popular core and abdominal muscle strengthener. It is executed by taking the left knee in toward the abdominal wall and simultaneously crossing the right elbow toward the left knee while lifting the upper body. Switch sides and repeat for 10 to 12 repetitions for each side of the body. The opposite leg should be extended out and the back should be kept flat onto the mat.

Vertical Leg Crunch

Lift the legs off the ground, keeping the knees slightly bent. Place the hands behind the ears with elbows out. Contract the abdominal muscles and lift the shoulders off the ground while keeping the spine aligned and the chin neutral. The legs should stay stationary, and there should not be any pulling on the neck. Repeat for 15 to 20 repetitions.