VIDEO EXERCISES: ABDO GAIN TRAINER

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Intensify your body building exercises with the Abdo Gain Trainer. Combine the Abdo Gain and Gain Trainer for an effective work-out of your abs/core and every muscle in your body. Domyos offers you video exercises produced and commentated in partnership with Domyos Club sports coaches. Discover the Domyos video exercises for a good work-out with your Abdo Gain Trainer.

 

An effective work-out session should last a total of between 30 and 45 minutes, depending on your level. The main aim of these exercises is to increase your muscular endurance. Work on them in blocks enabling you to alternate the muscles used.

 

Safety tips:

Keep your back straight during all these exercises. Do this by focusing on a specific point that enables you to keep your vertebrae well aligned. Protect your knees with a towel or crash mat. In addition, slow down your return movements to avoid treating your joints roughly, and keep your abs/core toned continuously.

 

Exercise video nbr1: standing balance

 

  • Difficulty: level 1

 

  • Muscles worked: abdominals

 

  • Performing the exercise: step onto the Abdo Gain Trainer. Find your balance until the Gain Trainer no longer touches the floor. Stretch out your arms horizontally and tone your abdominals to hold your balance.

 

  • Breathing: breathe in normally at a regular rhythm, and pull in your stomach as much as possible when you breathe out.

 

  • Repetitions: 3 to 5 times for 30 seconds, moving as little as possible, with a 30-second recovery period between each series.

 

Exercise video nbr2: rotating your pelvis

 

  • Difficulty: level 1

 

  • Muscles worked: oblique abdominals

 

  • Performing the exercise: put your knees on the Abdo Gain Trainer. Then lean forwards, with your outstretched arms touching the floor and your back straight. Rotate your pelvis from left to right. Your torso should not move during the exercise.

 

  • Breathing: breathe in normally at a regular rhythm, and pull in your stomach as much as possible when you breathe out.

 

  • Repetitions: 3 to 5 times for 30 seconds for each side, with a 30-second recovery period between each series.

 

Exercise video nbr3: standing balance with straps

 

  • Difficulty: level 1

 

  • Muscles worked: abdominals

 

  • Performing the exercise: grip the two Gain Trainer straps and step onto the Abdo Gain Trainer. Raise your hands to hip level and find your balance. The Gain Trainer should not be touching the floor. Hold your balance as much as possible.

 

  • Breathing: breathe in normally at a regular rhythm, and pull in your stomach as much as possible when you breathe out.

 

  • Repetitions: 3 to 5 times for 30 seconds, moving as little as possible, with a 30-second recovery period between each series.

 

Exercise video nbr4: Dumbbell bench press

 

  • Difficulty: levels 1-2

 

  • Muscles worked: pectorals, shoulders, abdominals

 

  • Performing the exercise: lie on the Abdo Gain Trainer, with your upper back touching the tool. Bend your legs to draw your feet closer to your buttocks. Your feet should remain touching the floor. Grip both dumbbells and stretch out your arms into a vertical position. Then draw the dumbbells towards to your pectorals by bending your arms outwards. Come back to your original position.

 

  • Breathing: breathe in when you lower your arms, and breathe out when you stretch them again.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr5: lifting your pelvis

 

  • Difficulty: levels 1-2

 

  • Muscles worked: abdominals, glutes

 

  • Performing the exercise: lie on the floor, with your arms by your sides. The Abdo Gain Trainer is at calf level. Put your feet on the tool; they must remain touching it all the time. Then lift your pelvis until your body is perfectly aligned. Lower your pelvis again until your buttocks brush against the floor. Then repeat the previous movement.

 

  • Breathing: breathe in when you lower your pelvis, and breathe out when you lift it again.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr6: standing press

 

  • Difficulty: level 2

 

  • Muscles worked: abdominals, shoulders

 

  • Performing the exercise: sit on the Abdo Gain Trainer. Grip the two Gain Trainer straps and lift them above your head. Then lower your hands again until your elbow is bent at a 90° angle and is at shoulder level. Stretch them out again above your head.

 

  • Breathing: breathe out when you stretch your arms above your head, and breathe in on the return movement.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr7: push-ups with steady feet

 

  • Difficulty: level 2

 

  • Muscles worked: pectorals, shoulders, abdominals, glutes

 

  • Performing the exercise: starting position horizontal, with your torso pointing towards the floor, arms outstretched and hands shoulder-width apart. Hold your balance, with your toes leaning on the tool. Your legs should be outstretched and your back straight. Once your position is stable, bend your arms until your pectorals brush against the floor. Then come back to your original position. Your can make the exercise more difficult by looking straight ahead of you into the distance.

 

  • Breathing: breathe in when you bend your arms, and breathe out when you raise your torso again.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr8: core training with outstretched arms and hip curl/extension

 

  • Difficulty: level 2

 

  • Muscles worked: abdominals

 

  • Performing the exercise: starting position with your body towards the floor. The Abdo Gain Trainer is at head level. Put your forearms on the tool and stretch out your legs. Then lift your pelvis until your back is horizontal. Only your toes are touching the floor. Once your position is stable, draw your left knee towards your torso and then stretch back your left leg.

 

  • Breathing: breathe in when you bend your leg, and breathe out when you stretch it out

 

  • Repetitions: 3 to 5 times for 30 seconds, switching the leg moved for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr9: core training

 

  • Difficulty: levels 2-3

 

  • Muscles worked: abdominals

 

  • Performing the exercise: starting position with your body towards the floor. The Abdo Gain Trainer is at head level. Put your forearms on the tool and stretch out your legs. Then lift your pelvis until your back is horizontal. Only your toes are touching the floor. Hold your balance.

 

  • Breathing: breathe in normally at a regular rhythm, and pull in your stomach as much as possible when you breathe out.

 

  • Repetitions: 3 to 5 times for 30 seconds, moving as little as possible, with a 30-second recovery period between each series.

 

Exercise video nbr10: balancing seated and on one foot

 

  • Difficulty: levels 2-3

 

  • Muscles worked: abdominals, shoulders, thighs

 

  • Performing the exercise: put the Gain Trainer on the floor and then put its Abdo Gain surface into position. Sit on the Abdo Gain, with your legs bent and your feet flat on the floor. Tone your abdominals and gradually push back your torso. Then grip the two Gain Trainer straps and stretch out your arms horizontally. Once your position is stable, lift and stretch out your right leg until your right foot is at chest level. Hold your position.

 

  • Breathing: breathe in normally at a regular rhythm, and pull in your stomach as much as possible when you breathe out.

 

  • Repetitions: 3 to 5 times for 30 seconds, switching which leg is stretched out and bent for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr11: push-ups in an unsteady position

 

  • Difficulty: level 3

 

  • Muscles worked: pectorals, shoulders, abdominals

 

  • Performing the exercise: grip the Abdo Gain Trainer handles with both hands. Stretch out your arms and legs. Only your toes are touching the floor. Ensure that you body is well aligned, and that it remains so during this exercise. Once your position is stable, bend your arms until your pectorals brush against the floor. Then come back to your original position. Your can make the exercise more difficult by looking straight ahead of you into the distance.

 

  • Breathing: breathe in when you bend your arms, and breathe out when you raise your torso again.

 

  • Repetitions: 3 to 5 times for 30 seconds at a brisk pace, with a 30-second recovery period between each series.

 

Exercise video nbr12: lunges in an unsteady position

 

  • Difficulty: level 3

 

  • Muscles worked: abdominals, glutes, thighs

 

  • Performing the exercise: starting position standing, with the Abdo Gain Trainer by your feet. Put your right foot on the tool. Your right leg is bent slightly, and your left leg outstretched, slightly behind you. Look straight ahead of you and keep your torso straight. Stretch out your arms horizontally to improve your stability. Tone your abdominals and bend your left leg until your knee forms a 90° angle. Stretch out your left leg again to come back to your starting position.

 

  • Breathing: breathe in when you bend your leg, and breathe out when you stretch it.

 

  • Repetitions: 3 to 5 times for 30 seconds, switching which leg is moved for each series. Allow a 30-second recovery period between each series.
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Exercise videos with your Abdo Gain Trainer, the essential tool for strengthening your abs/core. Domyos provides support for your muscle-toning exercises.

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