Flexora Exercise Guide
Welcome to your Flexora Ring™ exercise guide.
Designed for women who want to take care of their bodies simply, this program helps you tone, strengthen, and sculpt your figure from home, in just a few minutes a day.
No particular fitness level is required. Whether you are a beginner or already active, the exercises can be adapted to your pace.
Why use Flexora Ring™?
The Flexora Ring™ allows you to work several areas of the body with a single accessory:
- Abdomen and waist
- Arms and shoulders
- Thighs and legs
- Glutes
- Back and posture
- Deep core muscles
Thanks to the ring's resistance, every movement becomes more effective.
Beginner Routine – 10 Minutes
Perform each exercise for 45 seconds, with 15 seconds of rest.
1. Arm Press
Hold the ring between your hands in front of you and slowly press.
Works: arms, chest, shoulders.
2. Thigh Squeeze
Sitting or lying down, place the ring between your thighs and squeeze.
Works: inner thighs, legs.
3. Glute Bridge
Lying down, with the ring between your thighs, lift your pelvis.
Works: glutes, legs.
4. Plank with Press
In a plank position, hands on the ring.
Works: core, stability.
5. Waist Rotation
Standing, hold the ring with arms extended and perform controlled rotations.
Works: waist, core.
Intermediate Routine – 15 Minutes
Perform 3 rounds:
- 15 Arm presses
- 20 Thigh squeezes
- 15 Glute bridges
- 30 sec plank
- 20 Waist rotations
Rest: 1 minute between each round.
Tips for better results
- Be consistent: 10 minutes a day is enough
- Maintain good posture
- Control your movements
- Combine with a balanced diet
- Stay hydrated regularly
How often?
To progress quickly:
- Beginner: 3 to 4 times a week
- Intermediate: 4 to 5 times a week
- Advanced: 5 to 6 times a week
Important
Listen to your body. If a movement causes unusual discomfort, stop the exercise and adjust the intensity.
Start today
A few minutes a day can transform your routine.
With Flexora Ring™, train at home, at your own pace, and unleash the best version of yourself.
