Flowlife Flowtank - Work on your stability and strength at the same time!

Flowlife Flowtank - Work on your stability and strength at the same time!

Se Laura Nijhuis' profil
 By Laura Nijhuis

Se Julie Elkær's profil By Julie Elkær


As a runner its important that you work on your strength and stability. It will make you stronger as well as reduce the risk of injuries caused by imbalance and incorrect weight distribution. We have tested Flowlife Flowtank and assembled a handful of exercises for you so you get a great start with this revolutionary training tool. 



Flowtank can best be described as a sort of innovative sandbag – only with water. The concept is actually very simple. Flowlife Flowtank is an inflatable tank which you fill up with water and subsequently inflate with a pump.





You can fill up to 25 litres into the tank which will naturally become heavier the more water goes in. The idea of pouring water into the tank compared to working out with a barbell or kettlebell is that Flowtank allows you to work on your strength as well as your stability at the same time. Your balance and stability will be challenged as the water splashes from side to side in the tank. But its an efficient and rewarding piece of training equipment which doesn´t only benefit runners but also football - and handball-players who really need a lot of strength and stability for the many changes of direction which  you experience in these sports. 



We have tested Flowlife Flowtank for a while and we can certainly see the advantages of working out with a training tool where the contents are constantly in motion. Working out with Flowtank is efficient because you work on your strength and your stability at the same time where you otherwise would have to do separate exercises targeting either strength or balance. 

Its incredibly easy to get started on Flowlife Flowtank. A detailed user manual is included to show you how to fill up the tank, inflate it and make sure that it closes tightly afterwards. The last part is quite important because you can choose to color the water with the dye included - and you don´t want that on your living room floor - so be sure to follow the Flowlife guidelines.

You don´t need to be sceptical! Flowlife have designed huge successes like Flowlife Flowpillow Heat and Flowlife Flowgun, and you can rest assure that the design is carefully thought through and tested to reach and guarantee certain standards of quality and functionality before it is released on the market. 

The materials are luxurious and comfortable to work with. The tank is produced in PVC-plastic which is flexible and resilient, so its not painful to carry the tank on your shoulders. The handles are lined with a soft fabric to make them comfortable. Its an advantage to have quite a lot of water in the tank not to make the handles tear into the palm of your hands. There are four handles in total which makes it possible for you to use Flowlife Flowtank for quite a number of exercises, regardless if you are working on arms, legs, back or something else. 


Buy Flowlife Flowtank here 




Here you will find a number of suggestions for exercises you can do with Flowlife Flowtank.


1. Squat:



Primarily works on your:

- Buttocks, front - and back of your thighs 

How to do the exercise: 

  1. Place your feet at a good distance from each other, breathe in and stretch your abs and back. 
  2. Slowly lower your buttocks backwards - as if you are about to sit down on a chair. 
  3. Then move back to the starting position by stretching your legs and tightening your buttocks. 

Important: Make sure you place the weight on your heels when you are pressing upwards. In that way you activate your buttocks correctly. Also take care not to overstretch your knees - always end the exercise in a position with slightly bent knees. 



2. Biceps curl:



Primarily works on your:
- Biceps.

How to do the exercise:

  1. Stand upright with your back straight and with an underhand grip with a hand in each handle of Flowtank.
  2. Lift the Flowtank by bending your elbow joints and rotate your lower arms so your thumbs will turn away from the body. 
  3. Continue until the dumbbells are close to you in front of your shoulders. 
  4. Then lower the Flowtank to its starting position by stretching your arms and rotating your lower arms.  

    Important: Make sure your back is straight throughout the exercise and isolate your biceps so they are working exclusively. Many people make the classic mistake of choosing a weight which is too heavy, so you are forced to swing the dumbbells upwards. This moves the load on to other muscle groups like your torso among others. 



3. Deadlift:



Primarily works on your:
- Back of your thighs, buttocks and back.

How to do the exercise: 

  1. Stand with your feet hip-width apart and with an underhand grip on the Flowtank handles. Let your feet point slightly outward. 
  2. Keep your back straight and bend your knees slightly. 
  3. Start the dowward movement by pushing your hip slightly back and lean your upper body forward while you keep your legs slightly bent. 
  4. Then you start to bend your legs when the Flowtank passes your knees. 
  5. Move back to the starting position. 

    Important: Throughout this exercise the most important part is to keep your back straight and strong.  



4. Standing Side crunch:



Primarily works on your:
- The oblique abs as well as your lower back. 

How to do the exercise: 

  1. Place the Flowtank on your neck and stand in a wide position to be able to keep your balance. Tighten your abs and back. 
  2. Then slowly lean towards one side without moving in other ways. 
  3. Move back into the starting position and continue the exercise on the other side. 

    Important: Make sure to keep your upper body straight throughout the exercise and tighten your stomach to isolate your abs when you do the exercise. Start off carefully. This exercise requires concentration and balance as there is a lot of water motion within the Flowtank.



5. Overhead Tricep Extension:



Primarily works on your:
- Triceps.

How to do the exercise: 

  1. Stand upright with an upright posture and grab the outer handles of the Flowtank.
  2. Lift the Flowtank above your head in straight arms 
  3. Then lower the weight by bending your elbow as much as possible whille keeping the elbow in the same position in a controlled manner. 
  4. Then press back to the starting position 

    Important: Make sure you keep your elbows stable and close to your head when you do the exercise. In this way you isolate your triceps. 



6. Sit-ups:



Lauras version - Classic crunch/sit-ups:
Primarily works on your:
- The straight - as well as transverse and oblique abs

How to do the exercise: 

  1. Lie on the floor with your knees bent and the Flowtank in your arms. 
  2. Bend upwards and tighten your abs. 
  3. Keep the tension for a short moment and then lower your back in a controlled manner. 

    Important: Keep your upper body strong, including the neck to avoid strains. 

Julies version - Russian Twist:
Primarily works on your:
- The oblique and outer abs. 

How to do the exercise:

  1. Lie down with your feet and buttocks planted on the ground, knees bent and the Flowtank in your arms. Possibly hold the handles to get a better grip. 
  2. Rotate your upper body alternately from side to side while tightening your oblique abs. 
  3. Keep your feet and buttocks fixed against the floor throughout the exercise to isolate your upper body muscles. 

    Important: Make sure you do the exercise in a controlled manner while you actively tighten your abs to protect your spine against twisting. You need to adjust to this exercise technically - therefore start off with a small amount of water in the Flowtank.



7. Overhead press m. squat:



Primarily works on your:
- Shoulders as well as the front part of your chest and triceps. Squats have been included in this exercise, which therefore also works on your buttocks as well as the front - and back of your thighs. 

How to do the exercise: 

  1. Lift the Flowtank up with an upper hand grip as shown in the video. 
  2. Then press the Flowtank above your head with your arms stretched.  In the top position, the Flowtank should be just above you, so its the spine which carries the load. 
    To make the exercise easier, we have chosen to include squats to provide you with increased power in the upward movement. You can also choose not to do the squats, which will make the exercise harder and isolate the exercise to the upper body muscles. 

Then move back to the starting position.

Important: Keep your core-muscles which support your spine tight to counteract swaying. Focus on standing as straight as possible and keep your upper body still. 



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