FLEXI-BAR® Fat Burning Exercises 

Butterfly up

Starting position:
Stand with your feet out wide, knees and toes facing outwards, holding the FLEXI-BAR® over the head with the arms stretched upwards and thumbs facing forwards.

Movement:
High to low (approx. 30–60 sec.).

Deep squat

Starting position:
Perform a deep squat, holding the FLEXI-BAR® at the top with both hands and with both arms stretched out forwards at head level and parallel to the ground.

Movement:
Forwards and backwards (approx. 30–60 sec.).

Diagonal teaser

Starting position:
Lying down with the legs stretched out forwards and upwards, the upper body turned onto one side, holding the FLEXI-BAR® with both hands parallel to the ground next to the body.

Movement:
Swing the FLEXI-BAR® diagonally upwards (change sides, approx. 30–60 sec. each).

One-legged bridge

Starting position:
Lying down, draw the legs towards the buttocks. Lift the buttocks off the ground and stretch out one leg upwards. Take the FLEXI-BAR® in the opposite hand with the arms stretched out to the side.

Movement:
Swing outwards and inwards (change sides, approx. 30–60 sec. each).

Low stance right to left

Starting position:
Stand with your feet shoulder-width apart, holding the FLEXI-BAR® with both hands vertically in front of the body.

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

Advanced bamboo

Starting position:
Stand low and wide on the tips of the toes, holding the FLEXI-BAR® with both hands vertically in front of the body.

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

Lunge Rotation

Starting position:
Perform a wide lunge, supporting yourself with one arm and with the other arm vertically upwards holding the FLEXI-BAR®, while the upper body and head are facing forwards.

Movement:
High to low (change sides, approx. 30–60 sec. each).

Front/side plank

Starting position:
Push-up supported on one arm, with the other arm stretched out forwards and holding the FLEXI-BAR®.

Movement:
Forwards to backwards, slowly guiding the swinging arm to the side and back again (change sides, approx. 30–60 sec. each).

Bench press

Starting position:
Hands and feet on the floor, with the knee lifted off the ground, supporting yourself with one arm and moving the FLEXI-BAR® beneath the body and parallel to the upper body using the other arm.

Movement:
Swing the FLEXI-BAR® outwards and inwards (change sides, approx. 30–60 sec. each).