EXERCISE VIDEOS: BALANCE BOARD

The Domyos Balance Board is an accessory that allows you to tone your whole body, thanks to the various exercise videos we offer. These exercise videos, made in partnership with Domyos Club's sports coaches, will allow you to improve your balance and to tone your abdominal muscles and thighs, as well as your pectoral muscles and biceps, using gentle muscle strengthening work. Check out our exercise videos and find out how to use your Balance Board effectively and tone your body.

 

For an efficient workout, your overall session should last between 30 and 45 minutes, according to your level. As the goal of these exercises is first and foremost to increase your muscle endurance, working in blocks will allow you to alternate the muscles being used.

 

Safety tips:

When carrying out any of these exercises, make sure you keep a nice straight back, and breathe smoothly and regularly.

 

Exercise video #1: Balance

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals, glutes and thighs

 

  • Performing the exercise: Take up the starting position, standing in front of the Balance Board. Place your left foot on the Balance Board, and then your right foot. Try to get your balance, making sure that the sides of the Balance Board are not touching the floor. Throughout the exercise, keep a nice straight back and put your hands on your hips for better balance.

 

  • Breathing: Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 15-second series according to your level, with 30 seconds' rest between each series.

 

Exercise video #2: Core muscle bent knees

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals, shoulders and pectorals

 

  • Performing the exercise: Take up the starting position, with your knees on the mat. Place the Balance Board at the other end of the mat, and take hold of the edge of it. Lower your chest slightly towards the Balance Board, and then straighten up slowly, with your arms stretched out before you. Keep your knees on the floor and your back straight when doing this exercise.

 

  • Breathing: Breathe in as you lower yourself towards the floor and breathe out as you come up.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #3: Side rotation

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals

 

  • Performing the exercise: Take up the starting position, with your knees on the Balance Board, your hands on the ground stretched out in front of you, and your feet off the floor. Turn your body to the right, then to the left. For increased comfort during the exercise, place a mat between the Balance Board and your knees.

 

  • Breathing: Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 15-second series according to your level, with 30 seconds' rest between each series.

 

Exercise video #4: Lunges

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Thighs, glutes and abdominals

 

  • Performing the exercise: Place your right foot on the Balance Board, making sure that its sides are not touching the ground. Get yourself into the lunge position, with your left leg stretched out behind you, and hold the position for 15 seconds.. After doing the exercise once, do it again on the opposite side, with your left foot on the Balance Board.

 

  • Breathing: Don't forget to keep breathing smoothly and regularly throughout the exercise.

 

  • Repetitions: 2 to 3 15-second series according to your level, with 30 seconds' rest between each series.

 

Exercise video #5: Side squat

 

  • Difficulty: Level 2

 

  • Muscles being exercised:

 

  • Performing the exercise: Take up the starting position, standing with your legs slightly apart. Place the Balance Board on your left. Place your left foot on the Balance Board, making sure that its sides are not touching the ground. Bend your knees and stretch your arms out in front of you, then straighten up. After doing the exercise once, do it again on the opposite side, by placing the Balance Board on your right, with your right foot on it.

 

  • Breathing: Breathe in as you straighten up, then breathe out when you bend your knees.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #6: Core muscle legs

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Abdominals, pectorals and shoulders

 

  • Performing the exercise: Take up the starting position, with your knees on the mat. Place the Balance Board at the other end of the mat. Hold on to the edge of the Balance Board, get onto the tips of your toes, and straighten out your legs. Once you have mastered this position, slowly lower yourself towards the Balance Board, and then slowly straighten up again.

 

  • Breathing: Breathe in as you lower yourself towards the Balance Board, and breathe out as you come up.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #7: Press-ups

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Biceps, shoulders, back and abdominals

 

  • Performing the exercise: Take up the starting position, with your knees on the mat. Place the Balance Board at the other end of the mat. Hold on to the edge of the Balance Board, get onto the tips of your toes, and straighten out your legs. Once you have mastered the position, start doing the press-ups.

 

  • Breathing: Breathe in as you lower yourself towards the Balance Board, and breathe out as you come up.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #8: One-leg balance

 

  • Difficulty: Level 3

 

  • Muscles being exercised:

 

  • Performing the exercise: Take up the starting position, standing in front of the Balance Board. Place your left foot on the Balance Board, with your right leg stretched out far behind you and your right foot on the floor. Bring your right knee up towards your chest, while keeping your left foot balanced on the Balance Board. Use your arms to help you perform this exercise. After doing the exercise once, do it again on the other side, by switching over your legs.

 

  • Breathing: Breathe in as you come back to the original position, and breathe out as you bring your knee up to your chest.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series.

 

Exercise video #9: Unbalanced press-ups

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Biceps, pectorals and abdominals

 

  • Performing the exercise: Take up the starting position, with your knees on the mat. Place the Balance Board at the other end of the mat. Place your right hand on the Balance Board, and your left hand on the mat next to the Balance Board. Get onto the tips of your toes and stretch out your legs. Once you have mastered the position, start doing the press-ups. After doing the exercise once, do it again on the other side by switching over your hands.

 

  • Breathing: Breathe in as you lower yourself towards the floor and breathe out as you come up.

 

  • Repetitions: 2 to 3 series of 15 repetitions according to your level, with 30 seconds' rest between each series. 
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