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EXERCISE VIDEOS: GYM BALL BASE

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The Domyos Gym Ball Base is an accessory designed to give you more stability while using your Gym Ball. Thanks to our various exercise videos, made in partnership with Domyos Club's sports coaches, you will be able to strengthen your abdominal muscles, your thighs and your glutes, and also work on your balance. Check out our exercise videos and find out how to use your Gym Ball Base effectively and tone your body, in complete safety.

 

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: Core muscle

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals

 

  • Performing the exercise: Take up the starting position, with your knees on the floor. Place both forearms on the Gym Ball. Straighten your legs, hold the position for 15 seconds, and then come back to the starting position.

 

  • 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 15 seconds' rest between each series.

 

Exercise video #2: Glutes

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Thighs and glutes

 

  • Performing the exercise: Lean on the side of the Gym Ball, one knee on the floor, and the other leg stretched out. Lift up the stretched-out leg and then come back to the starting position. Next, do the exercise again with the other leg.

 

  • Breathing: Breathe in as you lift up your leg, and then breathe out as you bring your leg back down to the floor.

 

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

 

Exercise video #3: Relaxation

 

  • Difficulty: Level 1

 

  • Performing the exercise: Take up the starting position, with your feet on the floor, facing the Gym Ball. Grab the Gym Ball so that your body is wrapped around it. Hold the position for 15 seconds, and then come back to the starting position.

 

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

 

  • Repetitions: 2 repetitions of 15 seconds.

 

Exercise video #4: Relaxation

 

  • Difficulty: Level 1

 

  • Performing the exercise: Take up the starting position, sitting on the edge of the Gym Ball. Bend your knees so that your legs make a right angle and your pelvis and knees are in a straight line. Lean back so that your back is curved over the Gym Ball. Hold the position for 15 seconds, and then come back to the starting position.

 

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

 

  • Repetitions: 2 repetitions of 15 seconds.

 

Exercise video #5: Core muscle

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals and thighs

 

  • Performing the exercise: Take up the starting position, with your back on the floor. Make sure that you are far enough away from the Gym Ball to be able to put your heels on it and straighten out your legs. Straighten out your legs and put your heels on the Gym Ball, with your arms stretched out 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: Core muscle

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Abdominals and shoulders

 

  • Performing the exercise: Take up the starting position, with your knees and hands on the floor. Stretch out your legs, place them on the Gym Ball, straighten your arms, hold the position for 15 seconds, and then come back to the starting position.

 

  • 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 15 seconds rest between each series.

 

Exercise video #7: Balance

 

  • Difficulty: Level 2

 

  • Performing the exercise: Take up the starting position, standing in front of the Gym Ball. Place your knees on the Gym Ball, with a straight back, bring your hands together, and hold the position for 15 seconds. Come back to your starting position.

 

  • 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 15 seconds' rest between each series.
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What is the best accessory for boosting your well-being and ridding yourself of those pesky calories? The gym ball! Discover the secret to a flat stomach.

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GYM/PILATES

The Domyos Gym 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 and glutes, with gentle muscle strengthening work. Check out our exercise videos and find out how to use your Gym Ball effectively and tone your body.

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