Body Bar exercises are ideal for gaining strength, increasing stamina and reducing fat. The Body Bar is about four feet long, and available in a range of weights starting at 3 lbs going all the way to 36 lbs. It is has a cushioning of rubber, which also gives the steel bar a good grip.
I have found genuine Body Bars to be very easy to handle, as they have consistent weight throughout their length, and there are no weights hanging at the ends, as in barbells. This provides good stability, and the bar is versatile enough to include in your cardio, stretching, core building, and martial arts workouts. Body Bar prices range from about $30 to $120, depending on the weight of the bar. These bars are exceptionally durable, and will last for years.
One very nice thing about ordering these bars directly from the Body Bar website is that they offer Free Shipping on qualifying orders of $100 and above for the following items: Body Bars, DVDs, Package Deals, Flex Bars and Storage Racks. This is a great deal when you consider how much these bars weigh.
Previously when I used to do workouts with barbells and dumbbells, there always used to be a fear of injuring myself, and I would always need someone else to hand me the weights. With the Body Bar, I am much more comfortable, and can do all exercises without any assistance.
Selecting the Right Weight for Your Body Bar
The weight will depend on the type of Body Bar workout you are doing. A heavy weight works best for developing core strength, and increasing muscle mass. A medium to light weight is recommended for stretching, and fat burning workouts, which require many repetitions. For men, a nine pounder would be good for starting on Body Bar exercises. I have found that it is better to have at least three Body Bars, which are heavy, medium, and light as per your lifting capacity, so that you can use them accordingly in different workouts.
The Body Bar website recommends the following weights depending on the level of fitness:
Beginner: 3 & 6 lb Body Bars
Intermediate: 9 & 12 lb Body Bars
Intermediate to Advanced: 15 & 18 lb Body Bars
Advanced: 24, 30 & 36 lb. Body Bars
Fat Burning Body Bar Workout
There are many different types of Body Bar workouts, and many are similar to the ones you would be performing with barbells and dumbbells. However, I have found the following set of exercises ideal for burning fat and toning up muscles, without gaining excess muscle mass.
This workout is also ideal if you are attempting an exercise routine with weights for the first time. Do eight repetitions of each exercise, and move over to the next exercise. All these exercises done serially will form one set, and it is best to do at least three sets. Take a rest of about a minute between sets, but do not rest between exercises.
Body Bar Exercise 1
Keep your feet parallel, one foot apart, and hold the bar at shoulder height without extending your arms. Next, squat down half way, as though you are sitting on a chair, and maintain the position of the bar at shoulder level. Without waiting, come back up, and use the momentum to push the bar over your head with arms fully extended. Come back to starting position, and repeat. This particular exercise is good as a warm-up routine, and can be done before other workouts as well.
Body Bar Exercise 2
Place the Body Bar on your shoulders and keep your feet a foot apart. Move your left foot sideways along the floor, and squat down with your right leg, keeping the other leg extended. Come back to the starting position and repeat with the other leg.
Body Bar Exercise 3
Keep your feet parallel, one foot apart, and hold Body Bar in front at shoulder height with arms extended. Now lunge across to the left side with you right leg, so that your hips drops, and your right thigh is parallel to the ground. During the lunge, move the bar to a vertical position with the right hand holding the lower end of the bar, and left hand on top. Come back, repeat with the same leg for four repetitions, and then do four with the other leg.
Body Bar Exercise 4
Bend from your hips forward, keeping you back flat and raising your left leg and keeping it parallel to the floor. Place your left palm on a bench-press bench or stability ball, and grab the bar in the middle with your right hand. Pull the bar up straight up towards your shoulder and bring it down. Do eight repetitions, and then switch sides.
Body Bar Exercise 5
Place the lower part of your stomach on a stability ball, so that you are lying face down, with your legs straight. Grab the Body Bar with both hands, and bring it up to your chest. Repeat eight times.
Body Bar Exercise 6
Kneel down either on the ground, or balance in the kneeling position on the stability ball. Now hold the bar in both hands, and perform the clean and jerk motion eight times. This is done by bringing the bar to shoulder level, and then pushing it over your head, straightening your arms. When you do this Body Bar exercise, kneeling on the stability ball, you will be putting extra strain on your abs, and hence it is better than kneeling on the floor.
Body Bar Exercise 7
Lie of the stability ball on your back with knees bent. Extend both arms straight on either side holding the bar in one hand. Bring both arms straight up, and pas the bar to the other hand and then again extend both hands to the sides. Repeat eight times, each time passing the bar to the other hand.
Body Bar Exercise 8
Place your upper back, and the nape of your neck, on the stability ball with your knees bent. Hold the bar in both hands, straight up, with arms fully extended. Now lower the bar towards your head by bending your elbows at ninety degrees. Come back to starting position and repeat.
Body Bar Exercise 9
Lie flat on you back with knees folded, and feet flat on the floor. Place the Body Bar under your neck, and grab with both hands. Now bring your upper body up, and try to touch your head to your knees. Go back to the starting position and repeat. This is the classic abs crunch, but you are doing it with a weighted bar for improved effect.
This set of Body Bar exercises is excellent for reducing weight, and keeping your muscles toned. A Body Bar can be included in a variety of other workouts, and will mainly perform the function of adding weight in a more balanced and stable form.
As always, before you begin any new fitness routine, check with your doctor first to make sure it is the right type of exercise for you.