Sitting for a long time and not moving enough inevitably leads to back pain. Exercises with the Flexi-Bar can help. The swing bar causes the body to vibrate and thus trains the deep muscles. The fitness device is so versatile that it also helps to achieve other fitness goals.
Flexi bar? No, this is not a fancy protein bar, but another tool that pleases the muscles: a swing bar, which is used to strengthen the deep muscles and especially the back. But the miracle wand also has positive effects on the stomach, legs and buttocks. With the right exercises, he conjures up a washboard abs and the cellulite away! FITBOOK has summarized exactly how a flexi-bar works and what other advantages it has.
Holistic training with the Flexi-Bar
A flexi-bar is a 1.5 meter long bar with a handle in the middle. By moving the stick back and forth, the two ends vibrate rhythmically. But don’t get confused: The exercises don’t just affect the upper arms, they also cause the vibrations to be transmitted to the deep muscles.
In order to counteract and balance the vibrations, all muscles must be tense, so that the back and deep muscles in particular are stressed. The latter in particular is difficult to achieve with other fitness methods. The swing bar is also ideal for those who hate jogging. It not only activates the deeper muscle layers, but also trains coordination and strength endurance and stimulates the entire metabolic activity. In turn, fat burning runs faster and the basal metabolic rate increases. Knee-friendly endurance training without having to run around the block!
Flexi-Bar – a magic wand against cellulite?
The positive effects of such training are manifold. Back, neck and torso complaints can be reduced, nerve compression in the spine improved, the ability to concentrate strengthened and muscular imbalances corrected. The ladies of creation may be particularly pleased that the flexi-bar also strengthens and tightens the connective tissue and all layers of the body. It is also ideal for post-pregnancy recovery. Not a swing stick, more like a magic wand!
How effective is training with the Flexi-Bar? study
In a small 2016 Korean study, 26 college students were divided into experimental and control groups.1 The experimental group completed 30-minute flexi-bar workouts three times a week for six months. This included exercises such as butterfly front/up/down/right/left, spinal straightening, abdominal and core training. The control group exercised with a regular stick that did not allow for any vibrations.
At the end of the study period, the Flexi-Bar group showed, among other things, a greater increase in thickness of the transverse abdominal muscle (M. transversus abdominis) compared to the control group. This is very important for stabilizing the trunk and thus for the prevention and treatment of back pain.
Flexi bar exercises for targeted muscle groups
Training with the swing bar is suitable for beginners and advanced users alike. All muscle groups can be addressed with it. At the beginning it might be a little bumpy in terms of coordination, but after just a few training sessions you get used to the movements.
The following exercises should each last 30 to 60 seconds (5 sets each).
be performed:
Exercise 1: Goodbye back pain!
The Flexi-Bar is a real silver bullet, especially for back pain. A suitable one
Exercise is the “spine extensor”:
- wide stand
- Grip the flexi-bar with interlaced fingers or hands and bring it over your head with straight arms
- vibrate by moving up and down
Exercise 2: washboard abs
The impulses of the swinging Flexi-Bar automatically activate the small muscles that stabilize the spine. Although the abdomen and pelvic floor are unconsciously trained during back training, there are also some exercises that specifically target the deeper abdominal muscles:
- Sit on a mat with your knees bent (about 90 degree angles).
- Hold the bar at chest height with your arms straight.
- Place your feet slightly wider than shoulder-width.
- Swing the stick and tighten your stomach.
- Then slowly alternately raise and lower the upper body – do not lie down completely and do not forget to breathe
Exercise 3: legs, buttocks and hips
- Stand on one leg and spread out the left and right leg
- Grab the flexi-bar in your left hand and hold it outwards at a 90 degree angle away from your body (arm out, thumb pointing forward)
- Make the rod vibrate with a right-left movement
- then change sides
Exercise 4: legs, buttocks and hips
- Lie on your back with your legs up
- Tighten your buttocks and abs, lift your back off the ground and keep your entire torso in the air
- Meanwhile, grab the swing bar in the middle, hold it up and make it vibrate
- Advanced users can also take turns lifting one leg up
Is the Flexi-Bar harmful to health?
No, just the opposite. Flexi bar workouts are different from others because they use vibration instead of weights for resistance. This protects the joints in particular, which is not only an advantage for overweight people. Especially at the beginning of the training it is not easy to keep the stick swinging. In addition, the exercises must be adjusted regularly as the level of fitness increases. Nevertheless, it can lead to success faster because it trains endurance and strength at the same time.
All in all, the Flexi-Bar is a thoroughly versatile training device that combines many advantages and can even lure the most reluctant athlete out of their comfort zone.