Lie on your back on a mat or a stability ball and you are in a supine position. Abdominal exercises are generally performed in a supine position, however you can also strengthen your arms, chest, back, glutes, quads, inner thighs and calves from exercising in a supine position.
Abs and Hip Flexors
Tone your abs by lying on your back with both knees bent up to a 90-degree position. Place your finger pads at the base of your skull and raise your head and torso. Keep your abdomen compressed down. Straighten your right leg and reach your right shoulder toward your left knee. Switch your legs and reach your left shoulder toward your right knee. Keep your elbows open and avoid pulling up on your head. Continue until you experience abdominal muscle failure. Try speed changes. Inhale and switch, exhale and hold, for slow deliberate ab work. Try switching quickly for a fast burn.
Hamstrings, Glutes and Thighs
Try a shoulder bridge for toning your hamstrings, glutes, thighs, and calves. Start in a supine position with your knees bent and feet planted on the floor. Place your arms down by your sides. Roll your tailbone up toward the ceiling and slowly continue to raise one vertebrae at a time off of the mat until your pelvis and low spine are raised. Hold this shoulder bridge and perform heel raises until your calves fatigue. Repeat the shoulder bridge with heel raises five times. Challenge yourself by placing a physio ball under your feet and raising to a shoulder bridge. Roll the ball away and toward your buttocks until you feel your hamstrings burn.
Chest, Shoulders and Arms
Locate two medium weight dumbbells and lie in a supine position. Raise your dumbbells straight up over your sternum in an end-to-end position. Relax the back of your shoulders down toward the floor. Squeeze your legs together and compress your abdomen and ribs. Simultaneously open your arms in opposite directions, one arm up by your ear and the other down by your hip. Inhale and slowly switch. Exhale and slowly lower your arms. Continue for eight to 10 repetitions. Your goal is to keep your ribs compressed, thighs squeezed and shoulders down toward the mat throughout the motion.
Back, Forarms and Shoulders
Locate a stretch band and lie supine on your mat. Hold your stretch band firmly in each hand, shoulder-width apart, arms straight and directly over your sternum. There should be slight tension in your band in starting position and your palms are turned away from your face. Keep your arms in a slightly curved position and pull the stretch band while opening your arms out to letter "T" position. Inhale and resist as you slowly return to beginning position. Exhale and pull again. Continue for three sets of 10 repetitions. Change the exercise by pulling your arms apart and down until the stretch band touches your hips. Continue for three sets of 10.