Toning exercise routines are an essential part of any fitness program. Muscle toning programs can rev up your metabolic rate, correct muscle imbalances, improve posture and increase muscular definition. They also increase strength and improve functionality at daily activities. In most cases, muscle toning routines should be performed three times a week for three sets of 8 to 12 repetitions. Muscle toning routines can be performed on traditional exercise machines, cable equipment with elastic equipment or on the floor. Depending on the muscle groups, certain types of training modalities may work better than others.
Exercise Machine Toning Routines
When using traditional weight training equipment, always begin with larger, multijoint exercises. For example, exercises such as the bench press, overhead press or lat pull-down should be performed prior to exercises such as the triceps extension or the biceps curl. Machine toning routines are effective for beginners, since they isolate the muscle groups and help you find the correct alignment. The following exercises are most effective when performed on traditional machines: the lat pull-down, which works the lats and biceps; the overhead press, which works the shoulders and triceps; the leg press, which works the hamstrings and gluteals; and the abductor/adductor exercise, which works the inner and outer thighs.
For the lat pull-down, sit facing the machine, and tuck your legs under the leg support. Reach for the the overhead bar, and pull it down in front of your chest. To perform the overhead press, adjust the machine so that your shoulder aligns with the axis of resistance. Press your back against the seat back, and grasp the overhead handles. Inhale to prepare, and as you exhale, straighten your arms overhead.
On the leg press, sit on the machine and adjust the seat so that your knees are in alignment with the axis of resistance. Place your feet on the foot pedals, and straighten your legs. Slowly bend your knees to return.
The abductor/adductor machine can be adjusted to work either muscle group. For the abductor or outer thigh muscles, begin with the foot pedals together. Press the legs apart to an open position, and then slowly bring them back to center. For the adductor or inner thighs, begin with your legs in the open position, and squeeze your inner thighs to bring them back to center.
Cable Machine Toning Exercises
Cable machines work on a pulley system, which has various attachments for the arms and legs. Unlike traditional exercise machines, cable exercise equipment can be used in various planes of motion. They can also be used in conjunction with balance training equipment, such as the stability ball, balance board or Bosu.
For example, to perform a chest fly, you can place a stability ball at the midpoint at the machine. Lie on the ball so that your head and shoulders are against the ball, your hips are lifted and your knees are bent at 90 degrees. Grasp the handles of each of the lower cables. Begin with your hands together. Keeping your elbows slightly bent, inhale and open your arms so that they are aligned with your shoulders. Exhale and contract your pectoral muscles and bring your hands together. In between sets, assume a crunch position on the ball, so that your hips are touching the ball. Lower the weight, and then bring the handles of the cables behind your head. Inhale to prepare. As you exhale, engage your core, lift your head and shoulders and perform a set of crunches.
To balance the chest and back muscles, place a Bosu or a balance board in the middle of the cable machine. Bend your knees and lower your hips so that you are in a squat. Reach for each handle. Squeeze your shoulder blades together as you bend your elbows.
Free Weight Toning Routines
Like the cable machines, free weight exercises can be performed in various planes of movement. Since these exercises do not have any stabilizing devices, they require core activation, as well as awareness of proper postural alignment. Free weights offer you more variety when performing biceps and triceps exercises. For the biceps, you can hold the weights with your palms facing straight ahead, backward or out to the sides. For functional biceps training, perform a hammer curl, with your thumbs facing straight ahead. In whatever position you choose, keep your elbows completely stable as you bend your arms and bring your forearms toward your shoulders.
For the triceps, lie on a bench and hold one weight with your right hand. Use your left hand to stabilize your right elbow. Start with a bent arm, with the fist in alignment with the forehead. Without moving your elbow, perform 12 repetitions, and then change sides.
The weights can also be used for butt work. Kneel on your hand and knees, and balance a small weight in the groove of your knee. Bend the knee and bring your heel toward your butt. Inhale to prepare, and as you exhale, squeeze your butt and lift the leg. Do not allow the back to arch.
Resistance Band Toning
Elastic band toning equipment is portable, affordable and economical. This is a perfect form of toning exercise for people who can't afford a gym membership, or for people who travel on a regular basis. The bands are color-coded for different levels of resistance. You can also purchase ankle bands for leg exercises. You can use ankle bands for outer thigh exercises. Wearing the ankle band around both ankles, take a step to the side with one leg, and bring the opposite leg in to meet it. Perform three sets of eight steps to each side.
The bands can also add additional resistance to a push-up. Assume a straight leg or bent knee push-up position. Place the band under your shoulder blades, and hold each end to the floor with each hand. As you inhale, bend your elbows and lower your chest toward the floor. As you exhale, straighten your arms. The band will supply added resistance.
Body Weight Toning Exercises
Exercises such as crunches, squats, lunges, dips and pull-ups are performed without equipment. Like the resistance bands, they are a good choice for people who either can't afford a gym membership, or who have a limited amount of free time. For crunches, lie on the floor with your knees bent. Place the tips of your fingers at the edge of your head. Inhale to prepare, and as you exhale, lift your head and shoulders from the floor. You can also perform push-ups with your feet on the bed and your hands on the floor.
Additionally, you can do a triceps dip with your hands on the couch and your feet on the coffee table. Begin with your arms straight and your fingers pointing directly ahead. Slide forward until your hips are off the couch. Slowly bend and lower your hips toward the floor. Use your triceps to straighten your arms.
You can perform lunges by simply placing one foot in front of the other. Lift the back heel. Keep your spine in an upright position. Slowly straighten both legs.
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