Home Gymnastics Ab Routine

It is no secret that gymnastics requires a lot of strength, flexibility, and coordination. Whether you are an experienced gymnast wanting to build on  your current core strength or a beginner looking to develop your strength and conditioning skills we have the perfect ab workout routine for gymnastics. Keep reading as we guide you through our beginner gymnastics ab workout that you can do with minimal gymnastics equipment, perfect for those starting out and practicing at home.

Why Is Core Strength Important For Gymnastics

Core strength is essential for gymnasts. A strong core allows gymnasts to perform essential movements such as flips, handstands, and balance exercises. As well as providing stability, control and precision. Having a strong core can also prevent injuries further down the line.Therefore having a  gymnastic ab workout you can do at home with minimal gymnastics equipment is a great way for beginners to help master basic moves, improving posture, and preventing injuries.

Gymnastics Ab Workout for Beginners

This workout routine for gymnastics really targets your abdominal muscles and helps build the foundational strength needed for more advanced gymnastics skills. The great thing about this gymnastics workout is that you don’t need specialised gymnastics equipment. However we would recommend a yoga mat if you are practising on a harder floor. 

Warm-Up (5-10 Minutes)

It is important before you start your gymnastics ab workout with a warm up to avoid injury. With just light cardio and gentle stretches to start: 

• Arm circles (1 minute)
• Torso twists (1 minute)
• Leg swings (1 minute)
• Jog in place (3 minutes)

1. Plank Holds – 3 Sets of 30 Seconds

Planks are a great thing to add into your gymnastics workout routine and they require no gymnastics equipment. They strengthen the shoulder muscles which gymnasts use a lot in when doing positions like handstands and hollow holds. 

How to do it:

• Start in a push-up position with your forearms on the ground.
• Keep your body straight from head to heels.
• Engage your core and hold for 30 seconds.
• Rest for 30 seconds, then repeat 3 times.

2.Leg raises – 3 Sets of 10-12 Reps

Leg raises are perfect for targeting the lower abs, an important area for controlling movements in gymnastics.

How to do it:

• Lie flat on your back with your legs extended and arms by your sides.
• Lift your legs towards the ceiling, keeping them straight.
• Slowly lower them back down without touching the ground.
• Perform 10-12 reps, rest for 30 seconds, and repeat for 3 sets.

3.Russian Twists – 3 Sets of 20 Reps (10 per side)

Russian twists are great to add into your gymnastics workout as they target the oblique muscles, which are key for controlling rotation in gymnastics.

How to do it:

• Sit on the floor with your knees bent and feet flat.
• Lean back slightly while keeping your back straight.
  Hold your hands together in front of you and rotate your torso to each side.
• Perform 20 total twists (10 per side), then rest for 30 seconds.
  Repeat for 3 sets.

4.Mountain Climbers – 3 Sets of 30 Seconds

Mountain climbers not only increase core strength but also provide a great cardio workout to include into your gymnastic workout routine. This exercise is useful for building the strength and stamina needed for gymnastics movements that require quick motions and stability. 

How to do it:

• Start in a plank position.
• Bring one knee toward your chest and then quickly switch legs, as if you’re running in place.
• Continue alternating legs for 30 seconds.
• Rest for 30 seconds and repeat for 3 sets.

5.Flutter Kicks – 3 Sets of 20 Reps

Finally finishing your gymnastic ab workout with flutter kicks, another great exercise for the lower abdominal muscles.

 How to do it:

• Lie flat on your back with your hands underneath your hips.
• Lift both legs off the floor slightly.
• Alternate kicking your legs up and down in a flutter motion.
• Perform 20 reps, rest for 30 seconds, and repeat for 3 sets.

6.Cool Down and Stretch (5-10 Minutes)

Once you have completed your gymnastics workout, make sure to take the time to stretch and cool down. This is good for relaxing your muscles and improving flexibility. Here are some great stretches to do after your beginner gymnastics workout:

• Cat-Cow Stretch (1 minute)
  Cobra Stretch (1 minute)
• Child’s Pose (1 minute)
• Seated Forward Fold (1 minute

This beginners gymnastic workout is perfect to build your core strength to help you prepare for the more challenging gymnastic movements. The great thing about this workout routine for gymnastics is that there is minimal gymnastic equipment required, you can workout in the comfort of your own home! Remember consistency is key, having a good workout routine specifically for gymnasts will help build the foundation needed to achieve your goals. 

Push yourself further and use gymnastics equipment: If you have access to gymnastics equipment for home, such as a balance beam or resistance bands, you can incorporate them into your routine for additional challenges.

Train in style and check out our stunning range of gymnastic leotards! 

For more at home workouts and stretches check out our Pilates Workout To Improve Your Arabesque blog. 

The Move Dance Team