How to Do a Supine Tuck

Supine is a complicated sounding name for a simple group of exercises. Supine simply means lying on your back, face up. So a supine tuck means you are lying on your back while tucking either your knees or your chin. The supine knee tuck focuses on your abdominal muscle and hip flexors, while the supine chin tuck works on your posterior neck muscles.

Things You'll Need

• None

Show More

Instructions

Supine Knee Tuck

• 1

  Lie flat on your back with your legs lying flat and your arms sitting by your side. Relax and breathe deeply for five to 10 seconds.

• 2

  Raise your knees toward your chest as you exhale. Grab the top of your knees. Pull and hold them to your chest for 10 seconds. Lower your legs slowly toward the ground.

• 3

  Rest and breathe deeply for five seconds. Repeat the knee tuck for another nine repetitions, then return your body to your starting position.

• 4

  Lift your legs off the ground until your knees bend to a 90-degree angle. Your lower legs will sit parallel to the floor. Lift your arms 3 to 4 inches off the ground. Bounce your arms slowly for 10 repetitions, then lower them and your legs back to the ground. This simple variation of the supine tuck works your deltoid muscles, as well as your abdominal muscles. Repeat this tuck exercise for another nine repetitions.

Supine Chin Tuck

• 5

  Lie flat on your back with your legs lying flat and your arms resting by your side. Relax and breathe deeply for five to 10 seconds.

• 6

  Push your chin toward your chest while keeping the rest of your body flat on the floor. Hold the position for 10 to 15 seconds. Pay particular attention to the small of your back because it will want to lift off the ground. This will reduce the stretch you receive at the back of your neck.

• 7

  Lower your head back to the ground. Perform nine more repetitions to stretch and elongate your posterior neck muscles.