So you opened your copy of Men's Fitness this month to discover it contained a long strip of green rubber. A scarf for fetishists? An emergency fan belt, perhaps? No, a simple but effective piece of equipment that, used properly, can help you to tone all the muscles in your body. And we're going to show you how.

For each of the following exercises you'll need to pick a resistance that suits you. Simply by holding the band at different points along its length you can increase or decrease the force it exerts. Or you can double it up it to create twice as much resistance.