EXERCISE VIDEOS: TONING BALL

The Domyos Toning 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, biceps and shoulders, with gentle muscle strengthening work. Check out our exercise videos and find out how to use your Toning 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: Shoulder and chest strengthening

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Shoulders, pectorals and back

 

  • Performing the exercise: Take up the starting position, sitting cross-legged on your mat. Take one Toning Ball in each hand. Stretch your arms out to the side, and make forward circular movements, then come back to the starting position.

 

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

 

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

 

Exercise video #2: Obliques

 

  • Difficulty: Level 1

 

  • Muscles being exercised: Abdominals

 

  • Performing the exercise: Take up the starting position, sitting cross-legged on the mat. Take the Toning Ball in your right hand. Bend your chest to the left, and accompany the movement with your right arm containing the Toning Ball, then come back to the starting position. Do the same movement again, this time putting the Toning Ball in your left hand and bending your chest to the right.

 

  • Breathing: Breathe in as you bend your chest to the left or the right, 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 #3: Abdominal and pectoral muscle workout

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Abdominals and pectorals

 

  • Performing the exercise: Take up the starting position, lying down on the mat, one Toning Ball in each hand, your legs in the air and your knees slightly bent. Make lunge movements, keeping your legs in the air and making the same movement with your arms. Come back to the starting position between each lunge, and switch legs.

 

  • Breathing: Breathe in as you do the lunges, and 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: Stretches

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Abdominals and shoulders

 

  • Performing the exercise: Take up the starting position, in a forward lunge, with your other knee behind you on the floor. Take one Toning Ball in each hand, with your arms stretched up above your head. Lower your arms to the floor, and then lift your arms back up above your head, with your arms stretched out at all times.

 

  • Breathing: Breathe in as you lift your stretched-out arms above your head, and then breathe out as you lower your arms to the floor.

 

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

 

Exercise video #5: Arm, back and oblique toning

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Shoulders, back and abdominals

 

  • Performing the exercise: Take up the starting position, with your knees and hands on the ground. Take one Toning Ball in your right hand. Take your right arm under your chest, and then do the movement again in the other direction, so that your arm is stretched out with the Toning Ball raised up, with your chest open.

 

  • Breathing: Breathe out as you bring your arm under your chest, and breathe in as you do the movement in the other direction, stretching your arm upwards.

 

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

 

Exercise video #6: Abdominal, shoulder and back strengthening

 

  • Difficulty: Level 2

 

  • Muscles being exercised: Abdominals, back and shoulders

 

  • Performing the exercise: Take up the starting position, with your knees and hands on the ground. Take one Toning Ball in your left hand. Simultaneously stretch your left arm with the Toning Ball forwards, and your opposite leg (right) backwards. After one series, change sides.

 

  • Breathing: Breathe in as you come back to the starting position, and breathe out as you stretch your arm and your opposite leg out.

 

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

 

Exercise video #7: Shoulder and back extension

 

  • Difficulty: Level 2-3

 

  • Muscles being exercised: Shoulders, trapezius and biceps

 

  • Performing the exercise: Take up the starting position, with your knees and hands on the floor. Take one Toning Ball in your left hand and keep the left arm off the ground, the palm of your hand facing upwards. Firstly, lift your elbow to the left so that the palm of your hand is turned downwards, and then stretch your arm forwards. Next, come back to the starting position by doing the same movement in the other direction. After doing the exercise once, change sides and take the Toning Ball in your right hand.

 

  • Breathing: Breathe in as you lift up your elbow, and then breathe out as you stretch your arm forwards. Then, breathe in as you bring your elbow backwards, and 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: Obliques

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Abdominal muscles

 

  • Performing the exercise: Take up the starting position on your side, and place your left elbow on the mat, your left knee on the floor, and your right leg stretched out. Take the Toning Ball in your right hand and bring it behind your head, keeping your arm straight and lifting up your glutes throughout the movement, and then come back to the starting position. Do the exercise again on the other side.

 

  • Breathing: Breathe in as you lift up your glutes, and 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 #9: Thigh and abdominal strengthening

 

  • Difficulty: Level 3

 

  • Muscles being exercised: Abdominals and thighs

 

  • Performing the exercise: Take up the starting position, lying down on the mat. Take one Toning Ball in each hand. Lift your legs off the ground and stretch them upwards. You will do two movements at the same time. Bend your knees and bring your head towards them, and at the same time, bring the Toning Balls towards your feet, keeping your arms straight. Next, come back to the starting position without putting your feet on the ground.

 

  • Breathing: Breathe in as you bring your head towards your knees and the Toning Balls towards your feet, and 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.
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