How to Use Resistance Bands Lying Down

Resistance band exercises can help strengthen and tone your muscles.
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Standing and exercising on a fancy fitness machine is not the only way to get a full-body workout. A resistance band workout you do while lying down can be just as effective -- and you don’t even have to go to the gym. The stretch of the band during an exercise provides enough resistance to strengthen and tone your muscles. To get the most out of your workout, focus on exercises that work several muscle groups and use a resistance band appropriate to your strength level.

    Step 1

    Perform chest presses to start your workout and target your pecs. Sit on an exercise mat and wrap the middle of a resistance band around your upper back. Grab each end of your band and lie back on your mat. Keep your legs hip-width apart, bend your knees about 45 degrees and put your feet flat on the mat. Bend your elbows 90 degrees and point them straight out to your sides. Wrap the ends of the band around your hands so there is no slack and you can feel some resistance in the band. This is the starting position. Slowly press your hands straight up above your shoulders, pause two seconds, return to the starting position and repeat.

    Step 2

    Include in your workout an exercise to work your arms, shoulders, back and abs. Fold your resistance band in half and tie a bulky double knot at the folded end. Close the knot in a door about 2 feet up from the floor. Sit a couple of feet from the door with your back to the door. Lie back, bend your legs and put your feet flat on the floor. Extend your arms, reach behind you and grab the ends of the band. Wrap the ends around your hands to take up any slack. Bend your hips and knees 90 degrees and raise your legs until your shins are parallel to the floor. With your legs in this position, tighten your stomach, slowly pull your arms toward your knees and lift your shoulders a couple of inches off the floor. Reverse the movement and repeat.

    Step 3

    Keep the band closed in the door and end your workout with an exercise to work your thighs. Tie each end of the band around your ankles. Face away from the door and lie on your stomach on an exercise mat with your legs extended behind you. Move far enough away from the door so there is no slack in the band. Cross your arms and rest your head on your arms. While keeping your hips and upper thighs on the mat, bend your knees and slowly pull your heels up toward your butt as far as you can. Reverse your movement, return your feet to the mat and repeat. Keep your stomach muscles tight to prevent arching your back.


    • Do a light, 5-minute aerobic warm-up before exercising to increase your circulation and flexibility.


    • Start with one set of 10 to 12 reps and work your way up to two or three sets.


    • If you haven't exercised in several months or have health concerns, get the advice of your doctor before doing the exercises.

    Things You'll Need

    • Exercise mat

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