Try the FLEXI-BAR Pro in the comfort of your own home for up 30 days. If you are not convinced of its potential benefits in this timeframe, simply return it to us for a refund. Terms and conditions apply.
How does the FLEXI-BAR work?
The action of shaking the bar is the key to the FLEXI-BAR's effectiveness. The shaking action disrupts the core muscles that run the length of the spine. These muscles are responsible for maintaining the integrity of the spine; In other words they are the ones that hold you upright, and stop you from collapsing when you bend over to pick something up!
When we shake the FLEXI-BAR, we start to make the muscles in the back and abdominals work. This work means that more blood flows to the muscles, bringing much needed oxygen, and taking away muscle waste products. The end results are stronger, more efficient core muscles that keep your back stable and pain free!
Versatility is the FLEXI-BAR's middle name. It can be used while standing, balancing, kneeling, sitting, lying, or moving, making it the ultimate piece of core training equipment in the gym, with a personal training client, for injury rehabilitation, or for use at home. With recommended training limited to 10-15 minutes, 2-3 times per week for maximum results, the FLEXI-BAR is perfect for those with a busy lifestyle who want to keep their overall fitness,strength & posture in peak condition.
Below shows a selection of exercises, 1 to 9 are recommended for people new to FLEXI-BAR, while 10 to 18 offer more advanced positions.
Ex1 - Chest & Shoulder girdle
Body Position: Legs shoulder width apart, bodyweight through heels, hold pelvic region firm. Hold the FLEXI-BAR directly in front of body, grip with both hands, in centre of grip.
Swinging Motion: Forward and backward.
Ex2 - Shoulders & Upper back
Body Position: Legs shoulder width apart, bodyweight through heels. Hold arm out to side, elbow bent, FLEXI-BAR parallel to body, palm facing front & bar slightly behind level of legs. Hold Grip in the centre, with the one hand, loose grip.
Swinging Motion: Right and left, Repeat on other side.
Ex3 - Shoulders & Hip girdle (thighs, butt)
Body Position: Body Position: see Ex. 2 hold leg to side of body, bodyweight supported through the right leg. Hold abdominals firm. (Ex.2: Legs shoulder width apart, bodyweight through heels. Hold arm out to side, elbow bent, FLEXI-BAR parallel to body, palm facing front & bar slightly behind level of legs. Hold Grip in the centre, with the one hand, loose grip.
Swinging Motion: Right and left ( when standing on Right leg), repeat on other side.
Ex4 - Chest and Back
Body Position: Feet shoulder width apart, hold FLEXI-BAR at chest height with both hands, elbows wide, thumbs facing the floor, loose grip. Hold Abdominals firm.
Swinging Motion: Forward & Backward.
Ex5 - Lower Back, Bottom
Body Position: Deeper shoulder width stance (squat), body weight through heels, contract abdominals and lean slightly forward, keep back straight. Hold the FLEXI-BAR forward, in direct line of upper body, elbows slightly bent, loose grip.
Swinging Motion: Forward & Backward.
Ex6 - Lower back & Chest
Body Position: Wide leg deep squat, body weight through heels, contract abdominals and lean forward. Hold the FLEXI-BAR with both hands, in the centre of grip, bar parallel to floor.
Swinging Motion: Up and down.
Ex7 - Middle & Upper Back
Body Position: Legs wider than shoulder width, weight through heels, knees slightly bent, pull shoulders back and down, abdominals firm. Hold the FLEXI-BAR with both hands, centre of grip, above and slightly in front of head.
Swinging Motion: Up and down.
Ex8 - Abdominals
Body Position: Perform a super slow crunch, rolling upper body off floor and whilst in the air perform the swing, hold for 15 seconds, stop swining, then return slowly to floor. Always keep lower back ON the floor, upper back OFF the floor.
Swinging Motion: FLEXI-BAR should be at chest height, elbows wide. FLEXI-BAR parallel to thighs.
Ex9 - Abdominals, obliques
Body Position: Perform a super slow crunch, rolling upper body off floor and whilst in the air perform the swing, hold for 15 seconds, stop swining, then return slowly to floor. Always keep lower back ON the floor, upper back OFF the floor.
Swinging Motion: Turn upperbody slowly to one side and return to centre, relax, and repeat on other side.
Ex10 - Core Muscles (abs, obliques, deep muscles of back)
Body Position: Feet wide, bodyweight through heels. Hold FLEXI-BAR directly in front of body, grip with both hands, in centre of grip.
Swinging Motion: Left and right.
Ex11 - Abdominals
Body Position: Feet shoulder width apart, hips facing front, elbows wide,bent and shoulder height Hold the FLEXI-BAR in front of you with both hands, parallel to body, turn torso to side - hips centre.
Swinging Motion: Forward and Back, repeat other side.
Ex12 - Upper Back, Legs
Body Position: Stand in lunge position (right leg forward, knees over toes, back leg straight), upper body in line with back leg. Hold the FLEXI-BAR with one hand, in front of and parallel to body, elbow narrow.
Swinging Motion: Forward and backward, repeat other side.
Ex13 - Abdominals, Gluteals, thighs
Body Position: See Ex 3. Lean upper body slightly forward, abdominals firm, hold 1 leg straight behind and squeeze gluteals (bottom), keep back straight. Hold the FLEXI-BAR in front of body, parallel to floor, palm facing floor. (Ex 3: Stand in lunge position (right leg forward, knees over toes, back leg straight), upper body in line with back leg. Hold the FLEXI-BAR with one hand, in front of and parallel to body, elbow narrow.
Swinging Motion: Forward and backward.
Ex14 - Upper Back, Abs
Body Position: Hands and knees, hips over knees, shoulders over wrists, hold abdominals firm. Hold the FLEXI-BAR with one arm forward, slightly lower than head level, FLEXI-BAR parallel to floor, palm facing floor.
Swinging Motion: Forward and backward, repeat other side.
Ex15 - Abs, Legs, Shoulder
Body Position: Lye on side, support body weight on bent elbow and bottom leg, bottom leg bent and slightly forward, top leg straight and hold up, hold abdominal and pelvic regions firm. Hold the FLEXI-BAR with top arm, bar parallel to top leg, elbow slightly bent and under line of shoulder, palm facing down.
Swinging Motion: Lift hips off floor, when stable - swing bar forward and backward towards feet (in direct line with top leg) - diagonal.
Ex16 - Abdominals (Obliques), Legs
Body Position: See Ex. 6 Extend bottom leg.Hold the FLEXI-BAR with top arm, elbow bent, bar held directly over top of body, bar parallel to body & floor, palm facing front. (Ex. 6: Lye on side, support body weight on bent elbow and bottom leg, bottom leg bent and slightly forward, top leg straight and hold up, hold abdominal and pelvic regions firm. Hold the FLEXI-BAR with top arm, bar parallel to top leg, elbow slightly bent and under line of shoulder, palm facing down.
Swinging Motion: Up and down repeat on other side.
Ex17 - Abs, Glutes
Body Position: Lay on back, knees bent, squeeze through gluts (bottom) and lift hips off floor - keep upper back on floor, lower back straight, extend 1 leg, keeping both legs parallel. Hold FLEXI-BAR with both hands, over the abdominal area, parallel to floor.
Swinging Motion: Up and down, in direction of straight leg (diagonal), repeat with other leg.
Ex18 - Abs
Body Position: Lay on back, knees bent, chin down, hold lower back firm to floor- relaxed and long, head relaxed. Hold the FLEXI-BAR over abdominal area, hold in centre of grip with both hands, loose grip.
Swinging Motion: Diagonally, forward and backward, swing bar in same direction as leg position.
These training plans have been specifically designed for a whole body workout. You can perform the 9 exercises as a sequence, or you can target a specific area by choosing 3 exercises, 2-3 sets (1 min each). Training plan 1 is for beginners. Training plan 2 is for more advanced FLEXI-BAR users.
Holding the FLEXI-BAR: Always hold the FLEXI-BAR in the centre of the rubber grip, whether you use one or two hands. Most importantly, keep your grip relaxed at all times, with your wrists in a neutral position. Try not to squeeze the grip, otherwise your arms will fatigue quickly.
Swinging the FLEXI-BAR: Stand tall with your shoulders back and down, stabilize your core by contracting your abdominal and lower pelvic regions. Breathe normally. Always begin with a small swinging motion; however, initially you will need to PUSH the bar to get it started. Close your eyes and allow the vibrations of the Bar to be felt in your core.
NOTE: Try to keep your elbows in line with the Bar at all times-this will disengage the use of the wrists and forearms. At the beginning, the FLEXI-BAR may not swing. This is an indication of coordination, not relative fitness. Coordination is learned very easily, over a short period of time.
Training Guidelines: For Maximum results, use the Bar 3 times per week, 10-15 minutes each session. Perform the exercises you are comfortable with, up to 60 seconds for each exercise. Take regular breaks in between each exercise. It is not necessary to perform all 9 exercises every time you train with the FLEXI-BAR, although doing so will provide you with an overall body workout.Always begin with an adequate warm-up, including exercises to slowly elevate heart rate and encourage blood flow to the muscles of the upper and lower torso.
Contraindications: FLEXI-BAR is not recommended for: 1. 3rd trimester pregnancy, 2. Acute Injuries. Don't Swing the FLEXI-BAR too hard as this will cause cracks to appear in the shaft, disrupting the swinging action. The FLEXI-BAR team recommends seeing your physician before starting any exercise programme.
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- J. Luper
I have lower back pain and sciatica. The honest truth is before I ever inverted… I would have to crawl out of the bed in the morning. The pain was so bad. As long as I invert, there is no signs of pain-
M. Lauer
"I wish to express my satisfaction with the Nubax® Trio. Since using it over the last few years my back problems have eased dramatically. I have no hesitation in recommending the Nubax® Trio to other sufferers of back pain, as the machine is easy to use and definitely worth trying."
S. Leach
