t a gym before, but it’s quite a simple fitness tool that might help you a lot. It’s quite easy to use because of your weight will be built into the bar itself with no extra bulky weights necessary.

Personally, we all think that a weighted workout bar is a perfect tool for women, especially for those who are generally intimidated by the idea of laying down the bench to lift weights. The body bar comes in a wide range of weights, from 9 to 12, 15 and 24 pounds. So you need to choose the right bar based on what you intend to do with it.

Today, we’ll share you the top 4 body bar exercises of all time that are good enough to shape you up and make you feel sexier!



Muscles worked: Legs, hips and back


  1. Hold the bar overhead with your hands as wide as your shoulder’s width and with palms facing forward
  2. Step into a wide lunge with your bent right knee and straight left leg as well as your left foot that are turned out
  3. Lower your bar while keeping your right leg as straight as you can
  4. Raise your left leg straight behind you while you raise the weighted workout bar in front


Return to your lunge stance and perform 5 reps per side



Muscles worked: Spine, hamstrings, and abs


  1. Lie on your back with feet planted flat on the ground about 1 – 2 feet in front of your butt
  2. Put one bar on hips and hold it still with both hands
  3. Press up with your glutes and then create one straight line between knees and shoulders
  4. Maintain your hips as even as possible
  5. Hold the pose for a count of ten


Get back to the start and repeat 12 – 15 times



Muscles worked: Calves


  1. Place your body bar across shoulders and behind your neck
  2. With your feet as wide as your hip distance and then flex knees slightly to keep them as soft as possible
  3. Press through the balls of your feet and raise your heels off the ground, ensure to rise as high as you can on toes
  4. From your highest position, lower heels back to the ground and pausing just before they touch the floor
  5. Keep going until you’ve finished the entire set

FINISH:   Do 3 sets of 20 – 30 reps



Muscles worked: Back, lats, traps, triceps  


  1. Stand with your feet as wide as your hip while holding your body bar horizontally across thighs, gripping it with your hands
  2. Grip it with your palms facing your body, or away from it, based on your preference
  3. Tip hips backward and lean your upper body forward, hinge at hips until your body creates one 45-degree angle
  4. From this pose, enable your arms to hand straight down from shoulders so that your bar is hanging below them
  5. Tighten the muscles of back and pull your elbows in toward the body
  6. Clench shoulder blades together when you bring the body bar to waist
  7. Reverse the motion and lower the weight to the start

FINISH: Do 3 sets of 8 – 15 reps


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