SPECIAL SUMMER FITNESS SESSION

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Summer is finally here, and you want to give yourself a well-deserved break and put everything else aside! But why not take advantage of the opportunity to also tone your figure? Whether at home or your holiday spot, stay in shape with Domyos! We have put together a fitness routine of 4 discreet exercises you can do on the beach or at home.

 

What fitness accessories do you need for this special summer fitness routine?

To do these fitness exercises, you'll need an elastic band such as the Domyos Elastiband. This highly practical accessory can be easily slipped into your bag or luggage, allowing you to take it with you anywhere you go! You should also have a fitness mat for floor exercises and a water bottle to stay hydrated throughout your fitness session.

 

TONING YOUR LOWER BODY

Exercise 1: side lifts

  • Objective: toning the thighs

 

  • Performing the exercise: lie on your side on the floor. Your arm touching the floor is outstretched, with your head resting on it. Put both feet in the Elastiband handles, one on top of the other. Your leg touching the floor does not move. Raise your other leg as much as possible and then release the pressure without ever relaxing the muscles being worked.

 

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

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, changing which leg moves for each set. Allow a 30 second recovery period between each set.

 

Exercise 2: leg scissors

  • Muscles exercised: glutes, quadriceps

 

  • Performing the exercise: sit on the floor, with your torso raised and straight. Your forearms are stretched out on the floor to improve your stability. Hook the Elastiband handles to both feet and stretch out your legs in front of you. Move them apart, keeping them outstretched, and then slowly come back to your original position.

 

  • Breathing: breathe out when you move your legs apart, 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 set.

 

Exercise 3: hip extension with Elastiband

  • Objective: reinforce the glutes

 

  • Muscles exercised: glutes, quadriceps

 

  • Performing the exercise: bend over towards the floor, with your arms stretched and your left knee touching the floor. Grip the Elastiband with your left hand and put the other handle around your right foot. Hold your position and stretch out your right leg behind you as much as possible, and then bend it forwards until it brushes against the floor.

 

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

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, changing which leg moves for each set. Allow a 30 second recovery period between each set.

 

STRENGTHENING YOUR CORE

Instructions: Perform these 2 exercises one after the other, 3 to 5 times, changing sides each time. Hold each position for 10 to 60 seconds.

 

Exercise 1: frontal core

  • Targeted muscles: rectus abdominis, transverse abdominis, obliques.

 

  • Performing the exercise: resting on your forearms and toes, raise your hips so that your upper legs, hips and torso are aligned. Hold the position.

  • Breathing: breathe slowly and deeply as you hold the plank position.

 

  • Safety tips: remember to keep your hips up by squeezing your abs and glutes.

 

Easier version: rest on your knees while keeping your hips raised.

 

Exercise 2: lateral core

  • Muscles trained: abdominals (rectus abdominis, obliques) and the lumbar region.

 

  • Execution: while on your side, prop yourself up on one forearm and your feet. Straighten your body as much as possible, and then lift your pelvis. Keep lifting until your upper body is at a right angle to your arms.

 

  • Breathing: breathe normally throughout the exercise.

 

  • Safety tips: be sure your shoulders are vertically aligned with your elbows, and pull your navel in towards your spine.

 

TONING THE UPPER BODY

Exercise 1: knee press-ups

  • Targeted muscles: primarily the pectorals and the triceps.

 

  • Performing the exercise: starting position on the ground, on your knees, arms extended, hands placed apart at the shoulders. Lower your body by bending your arms until you just touch the ground, keeping your abdominals contracted. Return to your starting position by pushing on your arms.

 

  • Breathing: inhale as you lower your body, exhale as you raise it back up.

 

  • Safety tips: keep your abs contracted to protect your lower back.

 

Easy option: if this exercise is too difficult, hold the raised position (the plank core position) for 30 seconds.

 

Exercise 2: triceps and chest with Elastiband

  • Muscles being exercised: Pectorals and shoulders

 

  • Performing the exercise: start in a standing position, legs slightly apart. Put the Elastiband behind you, level with your dorsals. Put your thumbs in the handles and bring your hands close to your upper chest. Looking straight ahead of you, extend your arms in front of you horizontally. Return to your starting position.

 

  • Breathing: breathe out when you stretch out your arms, 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 set.

 

Exercise 3: biceps with Elastiband

  • Muscles exercised: biceps

 

  • Performing the exercise: place feet one behind the other, about one metre apart and pointing in the same direction. Your left leg in front is bent slightly whereas your right leg is pulled back. Hold the Elastiband in place under your left foot. Grip the handle firmly with your left hand and put your right hand on your hip to help your balance. Pull up the Elastiband by bending your forearm, and then slowly come back to your original position.

 

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

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, with a 30-second recovery period between each set. Alternate arms between each set.

 

Exercise 4: triceps with Elastiband

  • Muscles exercised: trapezius, triceps

 

  • Performing the exercise: start in a standing position, legs slightly apart and bent. Grip one Elastiband handle with your left hand and put it behind your buttocks. Grip the other handle with your right hand and put it behind your head. Your right arm should form a right angle. Stretch it up as high as possible and then return to your starting position. Your left arm should not move.

 

  • Breathing: breathe out as you extend your arm, and breathe in as you return to the starting position.

 

  • Repetitions: 4 to 6 times for 30 seconds at a brisk pace, with a 30-second recovery period between each set. Alternate arms between each set.

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    FITNESS

    The Domyos Elastiband enables you to tone-up all your muscles effectively. Deep strengthening of your abdominals, biceps, shoulders, pectorals, glutes and thighs. 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 Elastiband.

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