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!
WARRIOR LIFT
Muscles worked: Legs, hips and back
START:
- Hold the bar overhead with your hands as wide as your shoulder’s width and with palms facing forward
- Step into a wide lunge with your bent right knee and straight left leg as well as your left foot that are turned out
- Lower your bar while keeping your right leg as straight as you can
- Raise your left leg straight behind you while you raise the weighted workout bar in front
FINISH:
Return to your lunge stance and perform 5 reps per side
BAR BRIDGE
Muscles worked: Spine, hamstrings, and abs
START:
- Lie on your back with feet planted flat on the ground about 1 – 2 feet in front of your butt
- Put one bar on hips and hold it still with both hands
- Press up with your glutes and then create one straight line between knees and shoulders
- Maintain your hips as even as possible
- Hold the pose for a count of ten
FINISH:
Get back to the start and repeat 12 – 15 times
CALF RAISE
Muscles worked: Calves
START:
- Place your body bar across shoulders and behind your neck
- With your feet as wide as your hip distance and then flex knees slightly to keep them as soft as possible
- Press through the balls of your feet and raise your heels off the ground, ensure to rise as high as you can on toes
- From your highest position, lower heels back to the ground and pausing just before they touch the floor
- Keep going until you’ve finished the entire set
FINISH: Do 3 sets of 20 – 30 reps
BENT OVER ROW
Muscles worked: Back, lats, traps, triceps
START:
- Stand with your feet as wide as your hip while holding your body bar horizontally across thighs, gripping it with your hands
- Grip it with your palms facing your body, or away from it, based on your preference
- Tip hips backward and lean your upper body forward, hinge at hips until your body creates one 45-degree angle
- From this pose, enable your arms to hand straight down from shoulders so that your bar is hanging below them
- Tighten the muscles of back and pull your elbows in toward the body
- Clench shoulder blades together when you bring the body bar to waist
- Reverse the motion and lower the weight to the start
FINISH: Do 3 sets of 8 – 15 reps