FLEXI-BAR® Exercise Back 1: Posture Improvement

Starting position: Feet at shoulder width, arms pointed outward at shoulder height, the FLEXI-BAR® parallel to the body in one hand, gripped lightly.

Movement: Swing outward and back inward (switch sides, approx. 30-60 each.)

FLEXI-BAR® Exercise Back 2: Butterfly Front

Starting position: Feet at shoulder width, holding the FLEXI-BAR® loosely with both hands in front of the body at chest height. Hold the grip from above.

Movement: Movement: Back/forth (approx. 30 – 60 sec.)

FLEXI-BAR® Exercise Back 3: Spine Alignment

Starting position: Wide stance. Grip the FLEXI-BAR® with folded hands (interlocked fingers) and bring above the head with arms extended.

Movement: Up/down (approx. 30 – 60 sec.).

FLEXI-BAR® Exercise Back 4:
Neck Release

Starting position: Lunge step, raise rear heel from floor. The arm on the side of the back leg grips the FLEXI-BAR® loosely, with thumb pointing toward the thigh.

Movement: Up/down, parallel to thigh, (switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Back 5: Supination

Starting position: Lunge step, raise rear heel from the floor. Grip the FLEXI-BAR® rotated to the outside (thumb pointed upward), elbow bent at approx. 90°.

Movement: Start the movement gently forward from the wrist, back/forth (approx. 30-60 sec.).

FLEXI-BAR® Exercise Back 6: Deep Squat

Starting position: Deep squat. Grasp the FLEXI-BAR® with both hands from above, extend both arms forward parallel to floor at head level.

Movement: Back/forth (approx. 30 – 60 sec.).

FLEXI-BAR® Exercise Back 7: Row Up & Down

Starting position: Straight-back posture, legs crossed. Grasp the FLEXI-BAR® from above in both hands in front of the body with arms extended downward.

Movement: Swing toward floor, up/down, slowly bending the upper body toward the floor (as deep as possible) and then returning to the starting position (approx. 30-60 sec.).

FLEXI-BAR® Exercise Back 8:
Hunter

Starting position: Lunge step, raise rear heel from floor. The arm on the side of the back leg grips the FLEXI-BAR® loosely, with thumb pointing toward the thigh.

Movement: While swinging, move the arm slowly from down to front, then upward and back to the starting position (switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Back 9: Pelvic Floor Bent Over

Starting position: Low stance, upper body bend horizontally toward front, arms bent. Grip the FLEXI-BAR® with both hands below the body.

Movement: Swing the FLEXI-BAR® to right and left (approx. 30-60 sec.).

FLEXI-BAR® Exercise Fatburning 1: Butterfly Up

Starting position: Wide stance, knee and toes pointing outward. Guide the FLEXI-BAR® above the head with arms extended and thumbs pointing forward.

Movement: Up/down (approx. 30 – 60 sec.).

FLEXI-BAR® Exercise Fatburning 2: Deep Squat

Starting position: Deep squat. Grasp the FLEXI-BAR® with both hands from above, extend both arms forward parallel to floor at head level.

Movement: Back/forth (approx. 30 – 60 sec.).

FLEXI-BAR® Exercise Fatburning 3: Diagonal Teaser

Starting position: Lying on back, legs stretched forward upward, turn upper body to one side. Grip the FLEXI-BAR® with both hands parallel to floor near the body.

Movement: Swing the FLEXI-BAR® diagonally upward (switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Fatburning 4: Single Leg Bridge

Starting position: Lying on back, draw legs in to bottom, raise bottom off floor, stretch out one leg vertically. Take FLEXI-BAR® in opposite hand, stretch out arms laterally.

Movement: Swing outward and back inward (switch sides, approx. 30-60 each.).

FLEXI-BAR® Exercise Fatburning 5:
Pelvic Floor Bent Over

Starting position: Low stance, upper body bend horizontally toward front, arms bent. Grip the FLEXI-BAR® with both hands below the body.

Movement: Swing the FLEXI-BAR® to right and left (approx. 30-60 sec.).

FLEXI-BAR® Exercise Fatburning 6:
Bambus Advanced

Starting position: Wide tiptoe squatting stance. Grip the FLEXI-BAR® vertically with both hands in front of the body.

Movement: Swing the FLEXI-BAR® to the left and right. Requires strong tension of the body (approx. 30 – 60 sec.).

FLEXI-BAR® Exercise Fatburning 7: Lunge Rotation

Starting position: Deep lunge step, braced on one arm. With the other arm hold up the FLEXI-BAR® vertically, align upper body and gaze upward.

Movement: High/low (Switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Fatburning 8: Plank Front/Side

Starting position: Push-up position, braced on one arm. The other arm extended forward with the FLEXI-BAR®.

Movement: Forward/backward, with the swinging arm slowly moving to the side and back. (Switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Fatburning 9: Bench Press

Starting position: Down on all fours, lift knee from floor, prop on one arm. Move other arm above body with the FLEXI-BAR®, with FLEXI-BAR® parallel to upper body.

Movement: Move FLEXI-BAR® toward the outside and back inward. (Switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Shoulder 1: Posture Improvement

Starting position: Feet at shoulder width, arms pointed outward at shoulder height, the FLEXI-BAR® parallel to the body in one hand, gripped lightly.

Movement: Swing outward and back inward (switch sides, approx. 30-60 each.).

FLEXI-BAR® Exercise Shoulder 2: Neck Release

Starting position: Lunge step, raise rear heel from floor. The arm on the side of the back leg grips the FLEXI-BAR® loosely, with thumb pointing toward the thigh.

Movement: Up/down, parallel to thigh, (switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Shoulder 3: Supination

Starting position: Lunge step, raise rear heel from the floor. Grip the FLEXI-BAR® rotated to the outside (thumb pointed upward), elbow bent at approx. 90°.

Movement: Start the movement gently forward from the wrist, back/forth (approx. 30-60 sec.).

FLEXI-BAR® Exercise Shoulder 4: Shoulder Rotation

Starting position: Feet at shoulder width, arms pointed outward at shoulder height, the FLEXI-BAR® parallel to the floor in one hand, gripped lightly from below.

Movement: Swing outward and back inward, turning the wrist slowly 180° and then back to the starting position (switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Shoulder 5: Hunter

Starting position: Lunge step, raise rear heel from floor. The arm on the side of the back leg grips the FLEXI-BAR® loosely, with thumb pointing toward the thigh.

Movement: While swinging, move the arm slowly from down to front, then upward and back to the starting position (switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Shoulder 6: Spine Rotation

Starting position: Lying on side, legs bent, head on bent arm, stretch the other arm forwards to hold the FLEXI-BAR® in front of the body.

Movement: Swing outward and back inward, slowly lowering the arm vertically, then behind the body and back into the starting position (approx. 30-60 sec).

FLEXI-BAR® Exercise Shoulder 7: Single Leg Bridge

Starting position: Lying on back, draw legs in to bottom, raise bottom off floor, stretch out one leg vertically. Take FLEXI-BAR® in opposite hand, stretch out arms laterally.

Movement: Swing outward and back inward (switch sides, approx. 30-60 each.).

FLEXI-BAR® Exercise Shoulder 8: Crossed Bridge

Starting position: Lying on back, draw legs in to bottom, raise bottom off floor, lay one leg onto of another. Grip the FLEXI-BAR® behind the head with both hands and arms extended.

Movement: Swing parallel to the floor (switch sides, approx. 30-60 sec. each side).

FLEXI-BAR® Exercise Shoulder 9: Standing Abduction

Starting position: Stand on one leg, with the other leg spread to the side. Grip the FLEXI-BAR® with the opposite arm from below, extend the arm horizontally to the side.

Movement: Swing outward and back inward (switch sides, approx. 30-60 each.).

FLEXI-BAR® Exercise Bodystyling 1: Butterfly Front

Starting position: Feet at shoulder width, holding the FLEXI-BAR® loosely with both hands in front of the body at chest height. Hold the grip from above.

Movement: Back/forth (approx. 30 – 60 sec.).

FLEXI-BAR® Exercise Bodystyling 2: Butterfly Up

Starting position: Wide stance, knee and toes pointing outward. Guide the FLEXI-BAR® above the head with arms extended and thumbs pointing forward.

Movement: Up/down (approx. 30-60 sec.).

FLEXI-BAR® Exercise Bodystyling 3: Butterfly Down

Starting position: Wide, deep stance, knees and toes pointing outward, upper body bent forward, back held straight, grip the FLEXI-BAR® from above.

Movement: Swing towards ground, up/down (approx. 30 – 60 sec.).

FLEXI-BAR® Exercise Bodystyling 4: Right Left

Starting position: Feet at shoulder width. Grip the FLEXI-BAR® with both hands vertically in front of the body.

Movement: Swing the FLEXI-BAR® to right and left (approx. 30-60 sec.).

FLEXI-BAR® Exercise Bodystyling 5: Deep Squat

Starting position: Deep squat. Grasp the FLEXI-BAR® with both hands from above, extend both arms forward parallel to floor at head level.

Movement: Back/forth (approx. 30 – 60 sec.).

FLEXI-BAR® Exercise Bodystyling 6: Crossed Bridge

Starting position: Lying on back, draw legs in to bottom, raise bottom off floor, lay one leg onto of another. Grip the FLEXI-BAR® behind the head with both hands and arms extended.

Movement: Swing parallel to the floor (switch sides, approx. 30-60 sec. each side).

FLEXI-BAR® Exercise Bodystyling 7: Diagonal Crunch

Starting position: Lying on back, legs bent, lay one leg on top of other, bend upper body upwards in direction of the top leg. Grip FLEXI-BAR® with both hands above the top leg.

Movement: up/down (Switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Bodystyling 8: Side Plain

Starting position: Lying on side with arm extended, pelvis raised and top leg of to side. Arm with FLEXI-BAR® vertically upwards.

Movement: High/low (Switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Exercise Bodystyling 9: Triceps Balance

Starting position: Standing on one leg, upper body bent at 90 degree angle to floor, gaze downward, one leg held horizontally toward floor. Grip the FLEXI-BAR® behind the glutes, rotated toward the inside (thumbs pointed upward).

Movement: Move toward rear heel and back (Switch sides, approx. 30-60 sec. each).

FLEXI-BAR® Training Plan

Download FLEXI-BAR® training plan 1 as PDF
Download FLEXI-BAR® training plan 2 as PDF

These exercises have been designed by renowned sports scientists and sports physiotherapists.

FLEXI-BAR® Training Plan Kids

Download FLEXI-BAR® training plan Kids as PDF

These exercises have been designed by renowned sports scientists and sports physiotherapists.

FLEXI-BAR® GOLF FITNESS TP

Download FLEXI-BAR® training plan GOLF-FITNESS 1 as PDF

These exercises have been designed by renowned sports scientists and sports physiotherapists.

Right Swinging

ACTIVE SWINGING – REACTIVE CORE TRAINING

How to hold the FLEXI-BAR®: hold the FLEXI-BAR® in the middle, with either one or both hands (depending on the exercise). The wrists should be in a neutral position. In order to protect the finger joints, place the handle into the hand rather than holding it with your fingers. It is important to maintain a loose grip on the handle.

Start the swing/swinging: Start oscillating the FLEXI-BAR® with a small movement of the hand (in the direction of extension of the forearm). After that, the vibrations of the FLEXI-BAR® are maintained by a series of short pulses (similar to the rhythmic motions of swinging on a swing, where the timing of the motion is also crucial to keeping the swing going).

The more rigid you can hold your arm to transfer the vibrations, the greater the amplitude and the greater the intensity of the workout. The length of each sweep depends on the relative strength, endurance and coordination skills of the user. And it is precisely this that practice with the FLEXI-BAR® will improve. Initial difficulties (within the first 10 training sessions or so) are perfectly normal.

Uses: To achieve an ideal result and a balanced training result, it is important to incorporate all the exercises from the selected training plan. For added emphasis on problem areas, individual exercises can be performed more frequently or more intensely. We recommend that you work out three times a week for 10 minutes with the FLEXI-BAR®. It is important to spend 30-60 seconds on each exercise. All of the exercises simultaneously strengthen the shoulders, the abdomen and the superficial and deep spinal muscles in a balanced manner. In the exercises described below, we indicate in detail which individual muscles are trained.

FOLLOW THE GOLDEN RULE:
AS LONG AS THE FLEXI-BAR® IS SWINGING, YOU’RE DOING IT RIGHT.

IMPORTANT NOTE:
Women in their third trimester of pregnancy women should not train with the FLEXI-BAR®. Because FLEXI-BAR® training strengthens the pelvic floor muscles and transverse abdominal muscles, it can inhibit the baby’s descent into the pelvis in preparation for labor. Postpartum recovery training with the FLEXI-BAR® can be begun shortly after giving birth. If you suffer from illness or high blood pressure, or have acute inflammations – especially in the torso area – you should consult your doctor prior to starting. Children under the age of 15 must be supervised by trained adults. Experienced users should be careful not to cause damage or injury by accidentally letting the swinging ends of the FLEXI-BAR® to hit something uncontrollably.

The composition of the FLEXI-BAR®.
The FLEXI-BAR® (made in Germany) is a fiberglass rod about 1.50m (nearly 5 feet) long. The cylindrical end pieces and the center handle are composed of allergy-free synthetic material and are attached by means of a special manufacturing process. The FLEXI-BAR® contains no plasticizers, is sweat resistant, hypoallergenic and to date is the only vibration training device in Germany which has the distinction of receiving the “AGR Seal of Approval” from the Arbeitsgemeinschaft Gesunder Rücken e.V.(Healthy Back Association, Inc.) This seal is awarded only to back-friendly products that have successfully demonstrated their effectiveness to an independent test committee composed of both medical and scientific experts.