Ballet Streamer Ribbon Pole

Exercise bars are a great tool for exercise, so what are some great ways to use them?

Vertical Hanging Exercise: Requirements: Grab the bar with both hands, arms straight, maintain a vertical position, legs together, toes and knees straight, abs engaged, glutes tight, and eyes looking straight ahead.

2. Hanging Crawl Exercise: Requirements: Grab the bar with both hands, move your hands sideways in a crawling motion, and look at your hands. (When you're just starting out, there's no specific lower body position; just crawling is enough.)

After becoming proficient: While crawling, tighten your abs, glutes tight, legs together, toes and knees straight, and allow your body to swing sideways.

3.Hanging Lateral Crawl with Leg Raise: Requirements: Crawl from one end of the bar to the other, then tuck in and raise your legs.

Hanging Swing with Overhand Grip: Requirements: Grab the bar with both hands, lift your legs and lower your body to a 45° or greater backswing. Switch hands, lower your shoulders and hips, and kick your legs forward with your toes.

5. Flip to Hold, Then Swing Backward and Jump: Requirements: Grip hands with an overhand grip. Push off with your feet and kick your legs toward your nose. Keep your hips close to the bar and circle halfway around it to hold your position. Swing back to >45° and jump.

6. Flip to Hold, Flip Down, Then Swing Backward and Jump: Requirements:

Flip to Hold slightly, grip hands with an overhand grip. Bend your upper body and press down. Then, lower your feet forward in an arc until you hang. Swing slightly. Jump back and jump out of the air.

7. Flip to Hold, Then Swing Backward and Jump Backward: Requirements:

When swinging back, keep your hips close to the bar and lean back, forming a straight line. Swing back once and return to hold your position.