A Resistance Band Workout You Can Do Lying Down | Taiwan Yoga Equipment Co.,Ltd

There's an overwhelming amount of exercise equipment out there, we know. But if you're not sure where to start, you can't go wrong having a resistance band on hand.

You can get a good full-body workout in with just a single resistance band without needing a ton of different equipment or space.

The best part? You can do a resistance band workout completely lying down. So, if you're someone who is coming back from an injury, has mobility issues or just wants a low-intensity recovery-day movement session, the following 20-minute lying resistance band workout is for you.

This workout is a good mix of upper-body, lower-body and core work, making it very well-rounded and easy to adjust for any aches or pains that may be bothersome.

‌‌Check out more of our 20-minute workouts here — we’ve got something for everyone.‌

You'll split this workout into two different supersets. In a superset, you perform each exercise back-to-back with minimal rest in between.

For the first superset, you'll perform exercises 1 through 5 straight through for the amount of reps listed below with little rest in between. Complete one full round of each movement before moving onto the next, for a total of 3 rounds. You'll repeat this structure for the second superset.

When doing supersets, as in this workout, rest as needed, but rest as minimally as possible. Quickly moving from one movement to the next will get your heart rate up even though you're lying down.

With only one resistance band and a ground to lay on, this 20-minute workout will quickly become one of your favorites!

How to Choose the Right Resistance Band for You

When you test out a resistance band, take notice is how stretchy and thick the band is. The thinner and stretchier the band is, the less resistance it offers, making it easier to use. Thicker, less stretchy bands offer more resistance and are harder to use.

The color of a resistance band is related to the level of resistance it offers. Resistance bands typically come in yellow, green, red, blue, black, silver and gold, with yellow being the lightest and gold the strongest. However, it's best to check the labeling because some of these colors and resistance levels may differ from brand to brand.

‌1. Banded Single-Leg Lower‌

‌2. Banded Hamstring Curl‌

If you don't have a sturdy object to secure the resistance band onto, you can hold the top part of the band near your head and loop the bottom part of the band around your feet.

‌3. Banded Pull-Apart With Overhand Grip‌

‌4.‌ ‌Banded Pull-Apart With Underhand Grip‌

‌5. Banded Diagonal Pull-Apart With Overhand Grip‌

‌1. Banded Chest Press‌

‌2.‌ ‌Banded Reverse Squat‌

‌3. Banded Open-the-Book‌

‌4. Banded Ankle Pump‌

‌5. Banded Dead Bug‌

‌Check out more of our 20-minute workouts here — we’ve got something for everyone.1. Banded Single-Leg Lower2. Banded Hamstring Curl3. Banded Pull-Apart With Overhand Grip4.Banded Pull-Apart With Underhand Grip5. Banded Diagonal Pull-Apart With Overhand Grip1. Banded Chest Press2.Banded Reverse Squat3. Banded Open-the-Book4. Banded Ankle Pump5. Banded Dead Bug