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Add weight training to your routine while laying down.
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Although you may think you can't exercise lying down, you can actually perform a variety of exercises in the supine position. Some of the traditional exercises done on a weight bench can be modified and replicated while lying down. These alternate workouts allow you to perform the routine without needing bulky equipment such as a weight bench. However, certain aspects must be taken into consideration to reduce your risk of injury and ensure an effective exercise.
Back It Up
As with all weight training, form is paramount to effective and safe exercise. When lying on the floor for weight training, you are more likely to receive a back injury from strain and must take care to maintain your back in neutral alignment to reduce this risk. For example, when you are doing a bicep curl with either weights or with a low pulley you may need to bend your knees and place your feet flat on the floor to lower your lumbar spine into the floor to protect it.
The range of motion may be limited because of lying on the floor when compared to weight training on a bench. For example, when completing a traditional chest press on a bench, you lower the barbell or dumbbells down to your chest height, bringing your elbows down to or below your back. However, if you perform the chest press on the floor, you will be unable to bring the weights down as far. Take care not to modify the exercise inappropriately, such as bringing your elbows sideways or down towards your feet as this can put undue strain on your joints. Continue to perform each exercise with proper form, understanding that you are not able to get the full benefits as compared to traditional weight training.
Spotters Are Key
In every form of weight training, there is some risk of injury associated with the exercise. When using a weight bench or standing, you may be able to drop the weight to the side of your body or jump out of the way, if necessary. However, when weight training while lying on the floor you will have less opportunity to avoid an injury from a falling weight and should always use a spotter to reduce this risk. One example can include triceps presses, especially if you are using one weight with both arms holding the same weight, which places the dumbbell directly above your head for most of the exercise.
Train With the Pros
If you are a novice with weight training or are unsure of how to safely weight train on the floor, consult with a therapist or trainer to design your floor routine and ensure proper form and safe technique. Discontinue any exercise that causes pain and see your physician for any lasting or severe pain, as weight training has the potential to cause severe injuries.