One of the best benefits of gymnastics, besides looking like an urban ninja, is that it conditions and tones your body. On top of these fast body shaping techniques are a number of health benefits that are a result from increased muscular flexibility and endurance. Lean muscle development boosts your metabolism which helps with burning more fat, this improves weight loss, while heightened flexibility expands your muscles and gives you a more refined shape.
Although these gymnastics workouts are very simple to do, that does not mean it won’t hurt. But to get to the point you want your body to be, you must be willing to put forth the time and effort for it.
By far one of my top gymnastics workouts that will destroy your abs, in the best possible way. Leg lifts workout the core and leg muscles, and other areas depending on which variation of leg lifts you are executing. Aside from getting toned abs, this exercise can also benefit back support, trunk flexibility, and defined thighs. Although it is popularly incorporated in gymnastics conditioning and helps to have gymnastics bars for sale to practice body control, it isn’t necessary.
Grab on to something to hang from and touch your toes to the bar above your head roughly 30 times total. Break up the workout by doing 10 at a time and rest for 10 seconds in between each rep. Your hands could start to get coulisses when doing leg lifts a lot, so take precautions to avoid gymnastics rips.
Unlike traditional pushups, handstand pushups concentrate on shoulder strength. This exercise is excellent for those wanting to broaden their shoulder width or maybe you just want to be really good at handstands, either way they shape your arms very well.
It’s ideal to work up to doing handstand pushups because the amount of balance required to consistently do them is unreal. So begin by doing them with your butt up in the air and your legs on the ground. Once that gets easy enough, do a handstand up against a wall for support and repeat the process until eventually, you don’t need the wall anymore!
Piggy Back Calf Raises
Grabbing a partner to hang on your back definitely gives you the most out of this conditioning exercise, but by no means hurt yourself doing it, which is definitely easy to do in gymnastics. So to balance yourself, and the extra weight, hang on to a rail or a doorway if you’re at home. That’ll make it significantly easier to focus on your calf muscles and holding them in place.
It’s best to do this workout in sets of 2/3 and do 20/30 reps each set. In order to really feel the burn, raise your calves up and hold them during the last 5/10 reps, depending on your set count, and hold them 2 seconds each.
The title is pretty self-explanatory, but I’m going to tell you how to do it anyways. Essentially you are just making standing leaps, which you’ll need to jump as far as you can. This thigh workout combines great with piggyback calf raises since they both exercise leg muscles very well.
Find an open flat space with at least 15 yards of room in front of you. Stand with your feet shoulder-width apart and jump as far as you can while trying to land with your feet flat on the ground, just try not to fall. Do the long jumps until you reach the 15 yards mark, then turn around and repeat the process.
Your goal is to attempt 3 laps of this, to the 15-yard mark and back is ONE lap. Your legs will burn, so be sure to take a 15-20 second rest between each lap.
Here’s a tough one.
Actually, in my opinion, it is the toughest conditioning exercise utilized in gymnastics.
An L-hold is where your legs are held up horizontally at a 90-degree angle. Picture it as if you were sitting on the ground with your legs together, straight out in front of you and your back is straight up. Your arms will be what hold your body off the ground, but your abs are what do most of the work by keeping your legs up.
Typically, gymnasts do these of parallel bars, which most people don’t have access to, so doing them on the ground will suffice. Try doing these in sets of 2/3 at 10/15 seconds each or work up to it.
Each of these workouts involves movements that are very simple but hard to execute consecutively, so to get to that point you just need to start. You can find more workouts, tutorials, and gymnastics equipment for sale at the Gymnast Training Pro website.