Supine Abdominal Exercises

Abdominal exercises on your back, in the supine position, are effective in conditioning your rectus abdominus, transverse abdominus and oblique muscles. Such exercises help prepare your abs for more strenuous standing and plyometric abdominal exercises. Fit abdominal muscles allow you to maintain correct posture throughout the day and while performing recreational and competitive activities.

Double Crunches

Double crunches work the entire length of your rectus abdominus or "six-pack" muscle. If you suck your navel toward your spine before beginning this exercise, you also activate your transverse abdominal muscle. This muscle is your body's natural girdle. Lie on the floor and extend your legs above your hips with your ankles crossed. Support the back of your head with your fingers, keeping your chin off your chest. Contract your abdominal muscles to draw your rib cage and pelvis toward each other. Hold the contraction for three seconds, then repeat for three sets of 15 to 20 repetitions. Avoid pulling on your head to reduce the risk of straining your neck. Increase the intensity of the double crunch by performing the exercise at a faster or slower speed, maintaining correct form throughout.

Reverse Crunch

The reverse crunch is best performed on a flat exercise bench so you have an anchor from which to push off. Reverse crunches focus on the lower portion of your rectus abdominus. Begin this exercise by first extending your legs above your hips with your ankles crossed; relax your head and shoulders against the bench. Then, grasp the end or sides of the bench near your head. Contract your lower rectus abdominus to raise your buttocks and pelvis slightly off the bench. Complete the exercise by slowly lowering your pelvis and buttocks back to the bench without relaxing your abdominal muscle. Repeat for three sets of 15 to 20 reps. Increase the difficulty of reverse crunches by raising your hips higher off the bench, securing ankle weights around your ankles or by doing this exercise on a slightly inclined bench, your hips lower than your head.

Oblique Crunch

Oblique crunches work your internal and external oblique muscles, lying on the sides of your trunk. These muscles allow you to bend sideways or twist at a diagonal. Lie down with your knees bent and feet flat on the floor. Support your head with your left hand. Contract the obliques on the right side of your trunk to bend toward your right, reaching underneath your legs. Return to the start position and repeat for three sets of 15 to 20 reps. You may also do this exercise on a wood or tile floor to make it more difficult. Keep your legs straight and put an opened hand towel under each of your heels. Support your head with both palms. Contract your obliques on the right side, drawing your feet and elbows toward each other, sliding your heels across the floor.