Get fit, feel fit - Day 4 Flexi-Bar workout by Jennai Cox, Fitness Editor
VIBRATION training, of which the Flexi-Bar is a part, penetrates the body, disrupting muscles and forcing them to react. It has been found to work faster and more effectively than other types of exercise done to achieve similar aims and is carried out by Nasa astronauts while in space to help to maintain bone density.
Because it affects the body’s muscular system at a deep level, the core muscles that keep the body stable become stronger, according to Dean Hodgkin, an international fitness presenter who teaches Flexi-Bar classes at Ragdale Hall. “Balance, both dynamic and static, is a vital skill for athletes of every discipline, but also for the general public as it makes everyday living easier and less hazardous,” he said.
EXERCISES: Tree. This is a traditional yoga pose, requiring the head to be lifted and the tailbone to be lowered in order to lengthen the spine. Stand on one foot with the sole of the other resting against the inside of your thigh. The knee of your raised leg should be turned out and the knee pointing to the side, with the chest, hips and shoulders facing the front. Keeping your postural muscles engaged and your spine stable, shake the bar and, if you can, move it up and down to make the exercise more difficult. After 15-30 seconds, stop and repeat on other side.
Half moon. This exercise may require time to master. Lift both arms out to your sides, holding the bar in the right hand. Point the foot of the left foot out to the side and, keeping your spine as long as possible, tilt your whole body down towards the left foot. Slowly lift the right foot off the floor and raise it until it is in line with your hip and head. Keep your chest braced and arms in a straight line. Once you can hold this pose, gently shake the bar. After 15 to 30 seconds, repeat on the other side.
Tomorrow: Walking and skating
Exercise provided by Dean Hodgkin, international fitness presenter who teaches Flexi-Bar classes at Ragdale Hall (www.ragdalehall.co.uk). For more information on the Flexi-Bar, which comes complete with a total-body workout video, visit www.flexi-bar.co.uk
Talk to your GP before embarking on a new exercise regime and do not undertake any physical activity if you feel unwell or are recovering from injury.