Toning bands are elastic bands with or without handles that you use to tone your muscles. These are also called resistance bands, exercise bands, resistance cables or tubing. Toning bands fall into the category of free weights for resistance training because they are not like machines. With them, you can work each major muscle group, include your back, shoulders, chest, legs and arms.
Shoulder Abduction
Should abduction targets the deltoid muscles. The delts are your main shoulder muscles. This exercise is easy to do, but if you feel pain in your shoulder, stop immediately. Stand with both feet on one end of the band to begin this exercise. Hold one end with your right arm at your side, with your palms facing forward. Stand up straight. Raise your right arm sideways out and up overhead. Lower your right arm. Repeat with your left.
Dynamic Hug
The dynamic hug targets your chest. Your arm muscles contract to hold your arms bent to 45-degree angles throughout the exercise. To begin, grasp each end of the band with a hand, and wrap the toning band around your upper back. Hold your arms parallel to the floor with your elbows bent. Keep your wrists straight, and hold the band taut. Bring your arms forward until your fists touch as if hugging a tree. Reverse the motion.
Lying Hip Abduction
The lying hip abduction exercise works your lower body, mainly the hip abductor muscles of your outer thighs and your glutes. Tie one end of your toning band to each ankle. Lie on your back, and prop yourself onto your forearms with your legs hip-width apart. Raise your legs straight to 30 degrees from the floor. Open your legs wide against resistance from the band. Return to the starting position. Don't let your lower back arch during this exercise; pull your abs in to support a neutral lower back position.
Upright Row
The upright row exercise strengthens your upper back, with your biceps and shoulders assisting. Stand on the center of the toning band, and hold the ends to begin the exercise. Extend your arms straight in front of your hips. Raise your hands toward your chin and bend your elbows, letting them flare out to the sides. Keep your thumbs close to your chest as you push your arms upward. Your shoulders may want to lift toward your ears during this exercise, but don't let them. Go back to your starting position.
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