Flexibar Exercises

The Flexi-Bar is a piece of exercise equipment produced in Germany that offers a unique form of exercise. Consisting of a long flexible bar that vibrates, requiring you to hold it steady, the Flexi-Bar claims to target deep muscles that other exercise modalities neglect. According to the manufacturers, Flexi-Bar can help you lose weight while building strength and stability, particularly in your core and back. Because of the nature of the device, the exercises that you can perform with the Flexi-Bar are all intended to be held for 30 to 60 seconds, depending on your fitness level and goals. These are just a few of the full-body exercises that you can use your Flexi-Bar to perform.

  1. The Butterflies

    • Several similar exercises, called Butterflies, can be done that will challenge your legs, back and core. The Front Butterfly requires you to stand with your feet about shoulder width and the Flexi-Bar held in both hands directly out in front of you. To place a great emphasis on your thighs, switch to the Butterfly Up, by standing with your feet wide apart and holding the bar above your head with both hands. For a great shoulder involvement, remain in this wide stance and bend your upper body forward. Your spine should be straight and the bar should come to about the height of your knees.

    The Flexi-Bar Deep Squat

    • To simulate a traditional squat and target your glutes, start by holding the bar in both hands in front of you. Keeping your back straight, drop your hips back and bend your knees until your thighs are parallel to the floor. Extend your arms in front of you so that they are also parallel to the floor.

    The Diagonal Crunch

    • While all exercises done with the Flexi-Bar will involve your entire core for stability, the Diagonal Crunch will target your abs and obliques. Start lying on your back with your knees bent and your feet flat on the floor. Pick up your right leg and cross it over your left, so that your right foot is resting on your left knee. Hold the bar in both hands and reach over your right knee. Switch legs and repeat this on the other side.

    Triceps Balance

    • The Triceps Balance will help develop your triceps while improving balance and strength in your legs. Start by gripping the bar in both hands behind your back and stand on your right leg. Slowly bend forward, keeping your back straight, and extend your left leg behind you. Your torso and left leg should be parallel to the floor. Hold this position for the desired length of time and then switch legs.