Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1
Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises using the Body Bar FLEX Personal Training Device, organized into the categories listed below: Patented Exercises for the Core and Abdominal Muscles Additional Stretching and Strengthening Exercises for the Core and Abs, using the Body Bar FLEX 2
Stretching and Strengthening with the Body Bar FLEX The Body Bar FLEX variable resistance bar is unique as a fitness device, in that it enables the user to perform exercise movements in ways that are not possible with traditional exercise equipment. Stretching before beginning any sport or exercise can enhance a person s ability to perform at a higher level and reduce the risk of injury. Stretching allows the joints and muscles to move effectively through their full and normal range of motion. The Body Bar FLEX is a lightweight and flexible variable resistance exercise device that can be used to stretch various, but specific, muscle groups. Additionally, the Body Bar FLEX may be used to perform a series of exercises intended to help firm, tone, and condition the legs, upper body, and abdominal muscles. The stretching exercises shown in this presentation can be performed before, during, or after any exercise program or sport participation. The strengthening exercises should be performed on a regular basis 2 or 3 times per week is recommended to condition the muscles of the body. 3
Core Conditioning The Body Bar FLEX is a device that enables the user to achieve a very effective level of core conditioning and abdominal strengthening. The core includes the abdominals, the deeper transverse abdominal muscles plus the external obliques, and the muscles of the lower back. Core conditioning is essential for any individual to perform a full range of daily activities. This is especially true for athletes or people who engage regularly in sports, where it is desired that the body functions at its best. A well-conditioned core allows a person s entire body to work more efficiently ensuring the highest level of performance. Optimum core conditioning can be obtained by performing strengthening exercises, using methods that deliver resistance to the core muscles in the most effective manner. The light weight, ease of use, and varying resistance features of the Body Bar FLEX, along with a wide range of methods for performing core strengthening exercises, help to achieve this goal. Note: text continues on the following slide. 4
Core Conditioning (continued from previous slide) The Body Bar FLEX comes in several levels of resistance, which enables the user to select the bar that is best and most effective. The 48-inch, 20-lb resistance Body Bar FLEX is recommended. The bar weighs only 27-ounces; the resistance rating is determined by the force required to bend the bar into an arc, forming a semicircle. When bent into the shape of a U, the 20-lb resistance bar delivers between 1 and 10 pounds of force to each arm/hand. Many of the stretches are performed with the bar being bent slightly by the user. These stretches are referred to as resistive stretches. For added resistance, use the 40-lb Body Bar FLEX Power or 40-lb Body Bar FLEX Power and Weighted. On September 26, 2006, the U.S. Patent and Trademark office granted U.S. Patent 7,112,166 to Gordon L. Brown, Jr. (developer of the Body Bar FLEX ) that defines methods for conditioning and strengthening the abdominal muscles. These methods are truly novel and have never been available to the public. These patented methods combine isotonic and isometric exercise movements, which allow the user to engage the abdominal and oblique muscles in ways that bring greater resistance to more of the muscles in the abdominal and oblique region than with traditional crunches. Additionally, on April 27, 2010, Mr. Brown was granted U.S. Patent 7,704,198, for an exercise device for human exercise routines having an elongated pultruded plastic rod or rods, fitting loosely within a plastic tube the tube may be covered by a soft foam plastic sleeve. This patented device is known as the Body Bar FLEX. 5
PLEASE NOTE Consult a physician prior to beginning this or any exercise regimen. The stretches and strengthening exercises shown herein comprise low intensity movement: if you experience any pain or discomfort, stop the exercise and see your doctor. Neither Body Bar, Inc. nor any of its employees nor representatives can assume responsibility, negligent or otherwise, for the use of Body Bar FLEX. The indicated length of time, and number of repetitions, for each exercise are simply guidelines and may vary due to the strength and fitness level of the participant. Breathe throughout each stretching and strengthening exercise Do Not Hold Your Breath. 6
PATENTED CORE and AB EXERCISES 7
Enhanced Abdominal Crunch Lie on the back with legs bent and feet flat on the floor. Place the Body Bar FLEX on top of the thighs. Hold the ends of the bar with palms facing down and arms straight or slightly bent. Raise the head and shoulders slightly off the floor. While exhaling, draw the abdominals tightly inwards and press forward on bar as the spine is curled forward into an abdominal crunch. As the hands press down against the bar, the bar bends, providing enhanced resistance this will build stronger abs. Keep a soft grip with arms relatively straight. Inhale while lowering to the start position. Perform 5 to 10 repetitions. An excellent exercise for strengthening the abdominals and arms. 8
Side Bend Crunch for Obliques Lie on the back with right leg bent and right foot on the floor. Position the heel of the left foot on the thigh of the right leg. Place the Body Bar FLEX in a horizontal position with the right end touching the right shoe and the center section in contact with the thigh region of the left leg. Position the arms as shown in the top photo, with palms facing down, arms straight, and a soft grip on the bar. The left shoulder blade remains in contact with the floor and the right hand holds the end of the bar against the right shoe. Exhale and draw the abdominals tightly inwards. While holding the bar against the right shoe with the right hand, press forward on the bar with the left hand and crunch to the left using the left oblique muscles. The right shoulder blade may come up off of the floor slightly. Inhale and return to the start position. Note: more instructions on the next slide. 9
Side Bend Crunch for Obliques (continued from previous slide) Crunching to the left, while holding the right end of the bar in place, causes the left hand to apply pressure against the left end of the Body Bar FLEX. The bending of the bar provides resistance for strengthening of the left oblique muscles. While pressing on the left end of the bar, the left thigh can move slightly towards the left shoulder, which will enhance the resistance and increase the strengthening of the left oblique muscles. Perform 5 to 10 repetitions, for both left and right obliques. This exercise is effective for strengthening and toning the obliques and arms. 10
Enhanced Crunch with Feet Against Wall Lie on the back with legs bent and feet flat against a wall or similar vertical surface, shins parallel to ground. Place the Body Bar FLEX on top of the thighs, holding each end with palms facing away. While exhaling, draw the abdominals tightly inwards and press forward on the bar, while curling the spine forward into an abdominal crunch. Keep a soft grip on the bar, with arms straight. Pause for a count of one in this up position and then inhale while lowering slowly down to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms. 11
Enhanced Crunch with Head in Contact with Floor Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX on top of the thighs, holding each end with palms facing away. Keep the shoulders and head on the floor during this entire exercise. While exhaling, draw the abdominals tightly inwards and push the thighs into the bar, drawing the knees toward the nose. Keep a soft grip with arms straight. Pause for a count of one at the maximum point of rod bend, and then inhale while slowly lowering back to the start position. Perform 5 to 10 repetitions. Strengthens lower abdominals and arms, and keeps head in contact with floor which reduces strain on the neck. 12
Ultimate Power Crunch Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX on top of the thighs, holding each end with palms facing away. While exhaling, draw the abdominals tightly inwards and press forward on the bar, while curling the spine forward to an abdominal crunch. At the same time, push the thighs into the bar, drawing the knees toward the nose. Keep a soft grip with arms straight. Inhale and lower slowly to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms. 13
Abdominal Crunch while Seated in a Chair Sit at the edge of a sturdy chair, with feet hip width apart. Place the Body Bar FLEX on top of the thighs and hold ends, palms facing down. While exhaling, draw the abdominals tightly inwards, press down on bar, and curl the spine forward. Maintain a soft grip with the hands, feet firmly on floor, and arms straight. Inhale and keep control while slowly returning to the upright position. Perform 15 to 20 repetitions. Strengthens abdominals, shoulders, chest, and arms. 14
Abdominal Crunch while Seated on the Floor Position the Body Bar FLEX on top of the thighs and above the knees. Exhale and curl the spine forward towards the knees, into an abdominal crunch. Keep both heels on the floor. Note the resistance to the ab area. This resistance is generated from the arms being extended straight (or slightly bent), exerting a force against the ends of the flexible bar. As this force is exerted against the ends of the bar, the ends of the bar will move towards the feet and the middle of the bar will be bent in the direction of the chest, providing resistance to the abdominals. As the upper body moves further towards the knees, the resistance to the abs increases. Continue to move forward, only as far as the resistance to the ab muscles feels comfortable. In the beginning, do not strive for greater resistance. Increase the repetitions at a low resistance level and later increase resistance and reps, over time. Upon reaching a comfortable resistance level, hold the position for a count of one or two. Then inhale and let the body lean back until the bar is in the original straight (or slightly bent) position, just above the knee. Perform 10 to 15 repetitions. Strengthens abdominals and arms from a seated position. 15
Ultimate Abdominal and Oblique Muscle Strengthening Lying on the back, use two Body Bar FLEX bars crossed between bent legs, as shown in photo A. Back and head are flat against the floor, with arms straight, or slightly bent, grasping the ends of the bars which are closest to the hands. Palms face forward, maintaining a loose grip on the bar. Exhale and draw the abs tightly inward toward the spine, curling the spine forward, as is shown in photo B. While crunching forward, each hand will press down on the end of the bars, causing them to bend this provides resistance to enhance this crunch. For additional resistance, the hands may be moved slightly away from the end of the bar, toward the center. At the maximum crunch position, hold for a count of 1 to 2, and then return slowly to the start position. Repeat for 8 to 12 repetitions. Note: Instructions are continued on the following slide. A B C D 16
Ultimate Abdominal and Oblique Muscle Strengthening (continued from previous slide) Photo C shows an enhanced movement. At the maximum crunch position in B, press down slowly with both hands on the ends of the bars, which will increase resistance to the abs. Then return slowly to the start position A and repeat, performing 8 to 12 repetitions. This motion of the crunch up, pressing down with the hands, followed by a return to the start position, is a smooth, continuous movement similar to a rowing motion. A further enhancement is shown in photo D, for oblique strengthening. It can be integrated into this abdominal crunch exercise at any time, beginning at the maximum crunch position in B. From the max crunch position, bend the body to left (the amount of bend will be small) with left hand pressing on the end of bar. Hold for a count of 1 to 2, and then slowly bend to the right, holding for a count of 1 to 2. Perform 8 to 12 reps, Or, from the max crunch position, change movements to perform additional reps of the movements defined in B and/or C. The independent movement of each bar permits a smooth rowing motion and is a very effective abs and obliques strengthening movement. A B C D 17
ADDITIONAL CORE and AB EXERCISES 18
Stretch for Abdominals Lie on back. Grasp the Body Bar FLEX as shown and extend overhead. Pull the navel toward the spine, squeezing the legs together, and stretch the body lengthwise. During the stretch, the fingers of both hands are positioned lightly on the top surface of the bar. As the body stretches and lengthens, the slight downward pressure of the fingers on the bar causes the bar to roll in the direction of the stretch. Hold the stretch for a count of 10 and perform 3 to 5 repetitions. This exercise will stretch the spine, abdominals, arms, and legs. 19
Stretch by Spinal Rotation Begin in a seated position, with legs crossed. Sit up straight, chest lifted, with the Body Bar FLEX behind the neck. Apply light pressure to each end of the bar using the inside of the wrists, as shown in photo A. A Keeping the abdominals tight, slowly rotate the upper body to the right (see photo B ), keeping the bar in the same plane as the upper body. Do not pull with the hands. Maintain both hips in contact with the floor. Hold the stretch for a count of 5. Then rotate to the left and hold for a count of 5. Perform 3 to 5 repetitions on each side. B 20
Stretch by Lateral Flexion Start in a seated position with legs crossed. Sit up straight, chest lifted, with the Body Bar FLEX at the back of the neck. Apply light pressure to the ends of the bar using the inside of the wrists, as shown in photo A. A Remaining upright as much as possible, lean the upper body to the left. This will stretch the right obliques (see photo B ). The Body Bar FLEX will help keep the arms in the same plane as the upper body. Hold the stretch for a count of 5. Next, lean to the left and hold for a count of 5. Perform 3 to 5 repetitions. B 21
Stretch for Shoulder and Opposite Oblique Start with the back flat on the floor and grasp the Body Bar FLEX at each end, arms extended above the chest. Bend both legs by bringing both feet up to the butt. Rotate both legs to the left, lightly squeezing the knees together. At the same time, move the right arm to the right. This will force the left arm to move toward the right as well, producing a stretch in the left shoulder. Note: moving the left hand closer to the center of the bar increases the stretch to the left shoulder. Hold the stretch for a count of 5 to 10. Then stretch in the other direction by moving the legs to the right and arms to the left, and hold this stretch for a count of 5 to 10. Perform 3 to 5 reps. 22
Lower Back Extension Lie on the floor in a prone position with the Body Bar FLEX perpendicular to the body length and chin positioned on surface of the bar (upper photo). Hold the bar with a hand at or near each end of the bar, palms down. Exhale and using the ab muscles, raise the head, chest and arms off of the floor about 1 inch, or as far as is comfortable without pain. Pause in this up position and then inhale and lower the chest, head, and arms to the floor. The chin is positioned on the surface of the bar as the head, chest and arms are raised. The arms do not pull up against the chin. Perform 5 to 10 repetitions. This exercise strengthens the lower back muscles. 23
Leg Bridge Lie on the back with legs bent at the knees and feet on the floor. Place the Body Bar FLEX in a comfortable position across the body between the navel and base of the thighs (upper photo). Place the hands at or near the ends of the bar, palms down. Exhale and engage the abdominal muscles by pulling the navel toward the spine. Slowly lift the hips utilizing the ab muscles while keeping the upper back against the floor. Pause in the up position, inhale, and slowly lower the hips to the floor. Resistance to the abdominal muscles can be controlled by the amount of downward pressure exerted on the ends of the bar. Apply only the amount of resistance that is comfortable. Perform 10 to 15 repetitions. This exercise strengthens the legs, butt, abdominals and arms. 24
Abdominal Crunch with Neck and Head Supported Lie on the back with legs bent and feet flat on the floor. Place the Body Bar FLEX behind the neck with hands lightly grasping bar, palms facing down. Raise the head and shoulders slightly off the floor, with head positioned against the surface of the bar as is comfortable. While exhaling draw the abdominals tightly inwards and curl the spine forward to an abdominal crunch. Keep a soft grip on the bar. Inhale while slowly lowering to the start position. Perform 5 to 10 repetitions. Strengthens abdominals and arms while providing support for the head and neck. 25
Oblique Crunch with Neck and Head Supported Lie on the back with right leg bent and foot flat on the floor with ankle of left foot on upper thigh of right leg. Place the Body Bar FLEX behind the neck with hands lightly grasping the bar with palms facing down. Raise head and shoulders slightly off the floor, with head positioned against the surface of the bar as shown. While exhaling, draw the abdominals tightly inwards and curl the spine forward, with the right shoulder moving towards the left knee in an abdominal crunch. The left shoulder blade remains in contact with the floor and the left end of the bar may also, permitting it to function as a pivot point (providing consistent motion throughout this exercise). Maintain a soft grip on the bar. Inhale while slowly lowering to the start position. Perform 5 to 10 repetitions and then switch to perform crunches to the right. Strengthens abdominals and arms, and provides support for the neck and head. 26
Bicycle Crunch Lie on the back with feet and knees held in the air, shins parallel to ground. Place the Body Bar FLEX behind the head at the base. Hold the bar with hands positioned on the outside of the bar behind the head with bar parallel to the forearms. The head and neck are resting on the bar, with elbows positioned wide. While exhaling, draw the abdominals tightly inwards. Raise the right shoulder blade off of the floor toward the left knee, which is moving inward toward the chest, with the right leg straightening. Inhale and then exhale as the movement is reversed; the left shoulder blade is raised off of the floor moving the left elbow toward the right knee which is moving inward toward the chest, while the left leg straightens. Perform 10 to 15 repetitions. This exercise strengthens the abdominals, obliques, and legs the bar helps keep the arms and elbows in the proper position while supporting the neck and head. 27
Body Bar Inc. - Contact Information Gordon L. Brown, Jr. (developer of the Body Bar FLEX ) President Flexi-StiX, LLC. Anderson, SC 864-221-5970 email: www.flexistix@charter.net or Craig Williams President Body Bar Inc. 1942 Broadway, Suite 314 Boulder, CO 80302 800-500-2030 email: craig@bodybar.com To order: http://www.bodybar.com/body-bar-store/body-bar-flex-products 28