Toning Bands: How They Work & Proper Use

Toning bands are perfect for strength training, muscle toning and, eventually, fat burning because they can considerably increase the intensity of your training and involve small muscles while exercising. They are inexpensive and can be used both at home and outdoors.

How the Bands Work

With toning bands you can burn more calories by increasing the resistance and involving multiple muscles in a single exercise. In addition, by stretching and pulling the band in different directions, you will train micro-muscles which are normally not trained.

Toning Band Types

There are different types of bands and tubes. You can consider purchasing a kit which includes bands with various resistance levels and different handles. Beginners can start with low resistance levels, but might soon wish to progress to higher resistance. That’s why it is convenient to acquire more than one band at a time.

Proper Use Tips

Because the bands are available with diverse straps and handles, you can attach them to virtually any object at any angle. One common way, for example, is attaching the band to the back of the door. Because other object get involved into your training, consider a few caution tips to avoid any injuries:

  • Wear comfortable sports shoes which protect your feet well.
  • When exercising at home, attach the band to stationary objects which will not move if you pull too hard.
  • Make sure the band is well attached to the used object.
  • Don’t use the band if you notice that it has tears.
  • Don’t use the bands on abrasive surfaces.

A Sample Exercise Program with a Toning Band

Remember to stretch your muscles in the beginning and at the end of your training.

  • Warm up: Do up to 20 minutes of any cardio.
  • Strength Exercises: Perform about 6 to 8 exercises doing 10 to 15 repetitions of each. Start by doing one set and increase number of sets to two or three depending on your condition. You can group various exercises for a full body workout, creating a circuit which should be completed with no resting between exercises. You can find a few examples of exercises below. All of them should be completed slowly.
  • Squats: Stand on the band with both feet put shoulder-width apart. Tighten your abdominal muscles. Hold the band with your hands at the level of your shoulders. Keeping your hands on that level, move slowly down into a full squat and then return into the main position.
  • Lunges: Stand with your feet hip-width apart. Step back with your right leg. Place the band under your left foot and hold the ends of band in your hands. Slowly lower your body downwards until your left foot reaches a 90 degree angle towards the floor, and then slowly come back into a start position.
  • Literal Rows: Stand on the band with the feet hip-width apart. Hold the ends of band with the hands, and put your arms down to the sides of your body. Slightly bend the knees and elbows. Raise your arms up so that your body forms a “T” position. Slowly return into the main posture.
  • Cool Down: Be sure to suffieciently strentch all the muscles you worked after the routine.

The band is a great tool for full muscle training, and including toning band exercises into your routine can considerably increase intensity and allow you to burn more calories.


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