Home Exercises Lying Back Presses

Lying Back Presses

Exercise Tips

  • An exercise mat can be used for comfort

Lying Back Presses

This exercise targets your lower back and provides a low to moderate cardio benefit.

Muscle Group

Lower Back


1 Day a Week to
3 Days a Week



Cardiovascular Benefit

Low to Moderate

Muscle Group: Lower Back

Equipment: None

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low to Moderate

Exercise Category: Lower Back

Starting Position: Lay on the floor, face down with your arms stretched straight out crossed at the wrist in front of you. Keep your legs shoulder width apart, toes touching the ground and heels pointing up. Elevate your head about 6 inches.

  1. 1Exhaling, simultaneously lift your upper and lower body several inches off the floor, keeping your neck and head straight forward.
  2. 2Hold this position for several seconds, and do not forget to breathe.
  3. 3Inhale and slowly lower your body back to starting position.
  4. 4Repeat this exercise until you have completed all repetitions for the set.