Easy bar moves to shape your body

Posted under female workout

Shape up your body with a 9 to 15-pound bar! Aim to do up to three sets of 12 reps of each exercise, thrice a week on nonconsecutive days. Ask your gym club if they have weighted bars.

The use of the bar for exercise integrates balance and coordination into moves to make them more effective. Perform these moves regularly and watch your flab disappear!

Tips to remember

Feel the intensity of each routine as different holds the key to the variation of muscles worked out. When you feel that the exercise is too intense upon handling the tool off center, simply perform fewer reps until you feel stronger. Don’t stop when you feel the actions are too easy, use one arm instead of two on the two-arm lifts.

Create a stir

Stand with feet hip-width apart. Hold bar vertically at arm’s length in front of you, one end on floor. Rise onto balls of feet. Circle arms one rotation in clockwise direction, bending elbows for one rep. Do six reps. Switch directions and repeat.
works arms, calves

Go full tilt

Stand with bar in left hand. Lift bent left leg behind you. Lean forward so torso is parallel to floor; extend right arm. Press left heel toward ceiling as you draw left elbow up (as shown) for one rep. Release arm and leg, keeping torso tilted. Do 12 reps. Switch sides; repeat.
works shoulders, back, abs, butt, and hamstrings

Soldier on

Stagger feet wider than hip-width apart, left foot in front of right, right heel lifted. Hold bar vertically in right hand at least 12 inches from top, left hand on hip. Bend knees until thighs form a 45-degree angle and raise bar so right hand is at shoulder level (as shown). Return to start. Do 12 reps. Switch sides; repeat.
works shoulders, abs, butt, thighs

Back it up

Stand holding bar horizontally behind you, palms up. Lift bent left leg and bar as high as you can go without tipping forward (as shown). Return to start. Do 12 reps. Switch sides; repeat.
works shoulders, back, abs, butt

Do the twist

Lie facing up with legs lifted, knees bent, calves together and parallel to floor; rest bar between feet and knees, gripping bar with both hands. Maintain position as you lift shoulders and head off floor and twist torso to left (as shown), then right, for one rep. Do 12 reps.
works abdominal, oblique muscles

Raise the roof

Stand with feet wider than hip-width apart, toes turned out; hold bar across thighs. Squat, then stand, rotating hips and torso right, lifting left heel and bringing bar up and across body on a diagonal overhead (as shown). Return to start. Do 12 reps. Switch sides; repeat.
works shoulders, abs, butt, thighs

Aim high

Lie face up with knees bent, feet flat, hips lifted as high as possible. Grip center of bar with right hand and straighten arm in line with shoulder, keeping left hand at side (as shown). With hips raised, bend right elbow out to side to bring bar to chest. Straighten arm for one rep. Do 12 reps. Switch sides; repeat.
works triceps, chest, back, butt, thighs, hamstrings

Tilt a curl

Stand with feet together, bar in both hands, right hand about 5 inches from end. Lunge to right side as you curl bar toward chest (as shown). Return to start. Do 12 reps. Switch sides, regripping bar on opposite end; repeat.
works biceps, butt, thighs

Row along

Lie face up with legs lifted, knees bent, and shins parallel to ceiling. Hold bar, arms extended over chest. Lift shoulders and head and tap right toe to floor as you turn torso to left and touch end of bar to floor on left in a paddling motion (as shown). Keep torso lifted; repeat on opposite side for one rep. Do 12 reps.
works shoulders, arms, abs, oblique, thigh

Grip and dip

Stand with feet wider than hip-width apart. Hold bar vertically in right hand, elbow soft, one end of bar near inside of right foot, left hand on hip. Bend left knee as you lower top of bar in right hand toward left foot (as shown). Reverse motion to return to start. Do 12 reps. Switch sides; repeat.
works shoulders, back, oblique

Push away

Start in kneeling push-up position with bar parallel to body on floor between hands. Bend arms, lowering chest toward floor. As you rise, move right hand to left side of bar. With both hands on left side of bar, do another pushup (as shown). As you rise, return right hand to right side of bar for one rep. Do six reps. Switch sides; repeat.
Works shoulders, abs, legs

Hand off

Stand with feet hip-width apart. Hold bar at arm’s length in front of you, hands at top and end of bar on floor. Squat and lift bar off floor. Hold squat as you walk hands down bar (as shown). Walk hands back up bar to return to start for one rep. Do 12 reps.
works shoulders, abs, butt, thighs

Thanks to Self!

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