VIDEO EXERCISES: BALANCE DISC

Working out with the Balance Disc enables you to have a complete, effective work-out of your whole body. Tone-up your thighs, glutes and abdominals, as well as your shoulders and triceps. This tool enables you to improve your balance and muscle flexibility. Domyos offers you video exercises, produced and commentated in partnership with Domyos Club sports coaches, so that you can get the best use out of this tool. Discover the Domyos video exercises for a good work-out with your Balance Disc.

 

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 the exercises. Do this by focusing on a specific point that enables you to keep your vertebrae well aligned. Adopt flowing movements to avoid treating your joints roughly. Keep your abs/core toned continuously.

 

Exercise video nbr1: side squat

 

  • Difficulty level 1

 

  • Muscles worked: thighs, quadriceps and abdominals

 

  • Performing the exercise: starting position standing, with your right foot on the Balance Disc and left foot parallel, one metre apart from it. Both your feet are pointing outwards, and your arms are handing by your sides. Slowly bend your legs and raise your arms straight in front of you. Lean your torso slightly forwards when you exert. Then come back to your starting position.

 

  • Breathing: breathe in when you bend your legs, and breathe out on the return movement.

 

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

 

Exercise video nbr2: vertical balance

 

  • Difficulty level 1

 

  • Muscles worked: abdominals

 

  • Performing the exercise: stand steady, with your right foot on the Balance Disc and your left foot raised. With your torso straight and looking into the distance, stretch out your arms horizontally to help hold your balance. Tone your abdominals to hold your position.

 

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

 

  • Repetitions: 4 to 6 times for 30 seconds, switching which leg stands on the Balance Disc for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr3: strengthen your abdominals

 

  • Difficulty level 1

 

  • Muscles worked: abdominals

 

  • Performing the exercise: lie on the Balance Disc, which is in the middle of your back. Your legs are bent slightly and your feet should remain flat on the floor. Put your hands behind your ears and slightly raise your torso while toning your abdominals. Only your abdominals and upper body should be working.

 

  • Breathing: breathe out when you raise your torso, 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 nbr4: squat

 

  • Difficulty level 2

 

  • Muscles worked: thighs, quadriceps, abdominals

 

  • Performing the exercise: stand on your Balance Disc, with your arms stretched out towards the floor. While breathing in, bend your legs and pull back your pelvis, raising your arms in front of you. Then come back to your starting position.

 

  • Breathing: breathe in when you bend your legs, and breathe out 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 nbr5: lunge

 

  • Difficulty level 2

 

  • Muscles worked: thighs, quadriceps and abdominals

 

  • Performing the exercise: put your left foot on the tool and your right foot a metre behind it on the same axis. Your legs are bent slightly, your back is straight and you are standing on tiptoe on your right foot. Slowly bend your legs, taking care to keep your torso straight. Then come back to your starting position.

 

  • Breathing: breathe in when you bend your legs, and breathe out on the return movement.

 

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

 

Exercise video nbr6: push-ups with one hand in an unsteady position

 

  • Difficulty level 2

 

  • Muscles worked: pectorals, shoulders and triceps

 

  • Performing the exercise: with your knees and tops of your feet touching the floor, put your right hand on the Balance Disc. With your arms outstretched and your torso straight, push forwards and then use your arms to come back to your starting position.

 

  • Breathing: breathe in when you bend your arms, and breathe out when you come back to your starting position.

 

  • Repetitions: 2 to 4 times for 30 seconds at a brisk pace, switching which arm leans on the Balance Disc for each series. Allow a 30-second recovery period between each series.

 

Exercise video nbr7: strengthen your triceps

 

  • Difficulty level 2

 

  • Muscles worked: triceps, biceps, abdominals

 

  • Performing the exercise: sit on the floor, with your legs bent. The Balance Disc is behind you. Put both hands on the tool, pointing towards your pelvis. Your arms should be outstretched. Lift your pelvis off the floor. Slightly bend your arms until your buttocks brush against the floor and then stretch out your arms again.

 

  • Breathing: breathe in when you fold your arms, and breathe out 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 nbr8: horizontal balance

 

  • Difficulty level 3

 

  • Muscles worked: abdominals

 

  • Performing the exercise: stand on the Balance Disc with your left foot. Slowly lean forwards, while stretching out your arms vertically towards the floor. Once your position is stable, raise your right leg horizontally and hold your position. 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: 2 to 4 times for 30 seconds at a brisk pace, switching which foot stands on the Balance Disc. Allow a 30-second recovery period between each series.

 

Exercise video nbr9: dynamic lunge

 

  • Difficulty level 3

 

  • Muscles worked: abdominals, thighs, glutes

 

  • Performing the exercise: stand on the Balance Disc with your left foot. Slightly bend your left leg and stretch back your right leg. Raise your right knee until it is level with your pelvis. Then come back to your original position.

 

  • Breathing: breathe out when you raise your knee, and breathe in on the return movement.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, switching which foot stands on the Balance Disc. Allow a 30-second recovery period between each series.
  • 1
  • 2
  • 3
  • 4
  • 5
Vote
YOGA
conseils-travailler-son-equilibre

Are you incapable of standing on one leg without falling over? Controlling your balance and agility is essential. Follow this advice to work on your balance.

FITNESS

Did you know that you don't have to constantly pump iron in order to build up muscle? Discover how to complement your bodybuilding training with a simple and effective technique.

HAUT DE PAGE