EXERCISE VIDEOS: SOFT BALL

The Domyos Soft Ball is an accessory that allows you to tone your muscles, thanks to the different exercise videos we offer. These exercise videos, made in partnership with Domyos Club's sports coaches, will allow you to strengthen your abdominal muscles, thighs, biceps and back, and also increase your flexibility, using gentle muscle strengthening work. Check out our exercise videos and find out how to use your Soft Ball 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: Glute muscle toning

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Glutes

 

  • Performing the exercise: Take up the starting position, sitting on the mat with your knees bent and in a straight line. Place the Soft Ball between your knees and lie back onto the mat. With your arms lying alongside your body, lift up your glutes, and then come back to the starting position.

 

  • Breathing: Breathe in when you are in the starting position, and breathe out as you lift up your glutes.

 

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

 

Exercise video #2: Shoulder and pectoral muscle toning

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Pectorals and shoulders

 

  • Performing the exercise: Take up the starting position, standing on the mat, with your feet slightly apart. Place the Soft Ball between your hands. Press on the Soft Ball with your hands, and then relax.

 

  • Breathing: Breathe in as you press on the Soft Ball, and breathe out as you relax.

 

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

 

Exercise video #3: Abdominal muscles

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominal muscles

 

  • Performing the exercise: Take up the starting position, sitting on the mat, with your knees bent and your feet together. Take the Soft Ball in your hands. Rotate your torso to the left, come back to the centre, and then rotate your torso to the right. Make sure you keep your back nice and straight throughout the exercise.

 

  • Breathing: Breathe in as you rotate your torso, and then breathe out as you come back to the centre.

 

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

 

Exercise video #4: Abdominal muscles

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Abdominal muscles

 

  • Performing the exercise: Take up the starting position, sitting on the mat with your knees bent and in a straight line. Place the Soft Ball between your knees, and lift up your legs so that your knees and your hips make a straight line. Stretch your arms far out in front of you, hold the position for 15 seconds, and then come back to the starting position.

 

  • Breathing: Make sure you breathe correctly throughout the exercise, breathing out deeply.

 

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

 

Exercise video #5: Glutes

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Glutes, thighs and abdominals

 

  • Performing the exercise: Take up the starting position, lying down on the mat, with your knees bent and in a straight line. Place the Soft Ball underneath your feet. With your arms lying alongside your body, lift up your glutes, and then come back to the starting position.

 

  • Breathing: Breathe in as you lift up your glutes, and then breathe out as you come back to the starting position.

 

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

 

Exercise video #6: Abdominal muscles

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Abdominal muscles

 

  • Performing the exercise: Take up the starting position, lying down on the mat, with your knees bent and your feet off the floor. Place the Soft Ball under your knees and hold it with your calves and thighs. Bring your knees towards your chest, and lift up your glutes to finish the movement, and then come back to the starting position.

 

  • Breathing: Breathe in as you bring your knees towards your chest and lift your glutes, and then breathe out as you come back to the starting position.

 

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

 

Exercise video #7: Abdominal muscles

 

  • Difficulty: Level 2-3

 

  • Muscles being exercised: Abdominal muscles

 

  • Performing the exercise: Take up the starting position, lying on your side, with your elbow bent for support, one knee bent on the mat and the other leg stretched out. Place the Soft Ball under your chest. Lift up your chest, and then come back to the starting position.

 

  • Breathing: Breathe in as you lift up your chest, and then breathe out as you come back to the starting position.

 

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

 

Exercise video #8: Thigh and abdominal strengthening

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Thighs and abdominals

 

  • Performing the exercise: Take up the starting position, lying on the mat. Place one foot on the Soft Ball, your knee bent, and the other leg stretched upwards. Lift up your glutes and hold the position for 15 seconds, then come back to the starting position.

 

  • Breathing: Make sure you breathe correctly throughout the exercise, breathing out deeply.

 

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

 

Exercise video #9: Bicep and tricep workout

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Biceps, triceps and abdominals

 

  • Performing the exercise: Take up the starting position, facing the mat, with your knees on the ground and your feet lifted up. Use your hands to support yourself on the Soft Ball. Lower yourself towards the floor by bending your elbows and tightening your abdominal muscles, then come back to the starting position. Keep your back nice and straight throughout the exercise.

 

  • Breathing: Breathe in as you lower yourself to the floor, and then breathe out as you come back to the starting position.

 

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

 

Exercise #10: Abdominal muscles

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Abdominal muscles

 

  • Performing the exercise: Take up the starting position, lying on the mat. Place a rolled-up towel under your lower back and take the Soft Ball in your hands. With your arms stretched out, slowly lift up the Soft Ball and bring it to your feet, then slowly come back to the starting position. Make sure you round your back as you carry out this exercise.

 

  • Breathing: Breathe in as you bring the Soft Ball to your feet, and then breathe out as you come back slowly to the starting position.

 

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