VIDEO EXERCISES: ABDO GAIN

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The Abdo Gain intensifies your core training exercises and makes them more effective. Domyos offers you video exercises produced and commentated in partnership with Domyos Club sports coaches. Deep work-out and strengthening of your abs/core. 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 in alternating blocks.

 

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

 

Repetitions: do each exercise 3 to 5 times for 30 or 45 seconds, with a 30-second recovery period between each series.

 

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. Keep your abs/core muscles toned and breathe regularly and freely during the exercises.

 

Exercise video nbr1: seated core training

  • Difficulty: level 1

 

  • Muscles worked: abs/core

 

  • Performing the exercise: sit on the Abdo Gain, with your legs bent and your feet flat on the floor. Lean back your torso slightly, keeping your abdominals toned and your back straight. Hold this position for twenty to thirty seconds and then come back to your starting position.

 

Exercise video nbr2: core training seated with outstretched arms

  • Difficulty: level 1

 

  • Muscles worked: abs/core

 

  • Performing the exercise  starting position seated on the Abdo Gain, with your legs bent and your feet flat on the floor. Tone your abdominals and gradually push back your torso while stretching out your arms straight in front of you. Hold this position for twenty to thirty seconds and then come back to your starting position.

 

Exercise video nbr3: core training with a bent leg

  • Difficulty: levels 1-2

 

  • Muscles worked: abs/core

 

  • Performing the exercise: starting position seated on the Abdo Gain, with your legs bent and your feet flat on the floor. Tone your abdominals and gradually push back your torso. Cross your arms at shoulder level to improve your balance. Once your position is stable, bend your right leg. Your calf should be touching your left knee.

 

  • Repetitions: 3 to 6 times for 30 seconds, switching which leg is bent for each series, with a 30-second recovery period between each series.

 

Exercise video nbr4: core training with side rotation

  • Difficulty: level 2

 

  • Muscles worked: abs/core

 

  • Performing the exercise: starting position seated on the Abdo Gain, with your legs bent and your feet flat on the floor. Tone your abdominals and gradually push back your torso. Cross your arms at shoulder level to improve your balance. Once your position is stable, bend your right leg. Your calf should be touching your left knee. Then put your hands behind your temples. Rotate sideways. Your eyes should follow the movement. Slowly come back to your starting position and then repeat the movement.

 

  • Breathing: breathe out when you rotate, and breathe in when you return to your starting position

 

  • Repetitions: 3 to 6 times for 30 seconds, switching sides for each series, with a 30-second recovery period between each series.

 

Exercise video nbr5: core training with one leg in suspension

  • Difficulty: level 2

 

  • Muscles worked: abs/core

 

  • Performing the exercise: starting position seated on the Abdo Gain, with your legs bent and your feet flat on the floor. Tone your abdominals and gradually push back your torso. Cross your arms at shoulder level to improve your balance. Once your position is stable, stretch out your right leg in front of you until your foot is at chin level.

 

  • Repetitions: 3 to 6 times for 30 seconds, switching legs for each series, with a 30-second recovery period between each series.

 

Exercise video nbr6: core training with legs in suspension

  • Difficulty: levels 2-3

 

  • Muscles worked: abs/core

 

  • Performing the exercise: starting position seated on the Abdo Gain, with your legs bent and your feet flat on the floor. Tone your abdominals and gradually push back your torso. Cross your arms at shoulder level to improve your balance. Once your position is stable, raise your bent legs until your knees are level with your chest. Hold this position, moving as little as possible.

 

Exercise video nbr7: core training with outstretched arms and legs in suspension

  • Difficulty: levels 2-3

 

  • Muscles worked: abs/core

 

  • Performing the exercise: starting position seated on the Abdo Gain, with your legs bent and your feet flat on the floor. Tone your abdominals and gradually push back your torso. Cross your arms at shoulder level to improve your balance. Once your position is stable, raise your bent legs until your knees are level with your chest. Then stretch out your arms horizontally. You will find it more difficult to hold your balance than in the previous exercise, thus requiring more significant toning.

 

Exercise video nbr8: core training with alternating legs

  • Difficulty: levels 2-3

 

  • Muscles worked: abs/core

 

  • Performing the exercise: starting position seated on the Abdo Gain, with your legs bent and your feet flat on the floor. Tone your abdominals and gradually push back your torso. Cross your arms at shoulder level to improve your balance. Once your position is stable, stretch out your left leg and lift it until your foot is at chest level. At the same time, lift your right foot off the floor and draw your heel towards your buttocks. Hold this position, moving as little as possible.

 

  • Repetitions: 3 to 6 times for 30 seconds, switching which leg is outstretched and bent for each series, with a 30-second recovery period between each series.

 

Exercise video nbr9: core training with bent legs in suspension

  • Difficulty: level 3

 

  • Muscles worked: abs/core

 

  • Performing the exercise: starting position seated on the Abdo Gain, with your legs bent and your feet flat on the floor. Tone your abdominals and gradually push back your torso. Cross your arms at shoulder level to improve your balance. Once your position is stable, stretch out your right leg and lift it until your foot is at chest level. Then bend your left leg and place the side of your foot on your right knee. Hold this position, moving as little as possible.

 

  • Repetitions: 3 to 6 times for 30 seconds, switching which leg is outstretched and bent for each series, with 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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