Basic Gymnastics Workouts, No Spandex Singlets Necessary
When you think of gymnastics maybe you think of little girls doing flips or young men doing the pummel horse. Whatever the case may be, I’m sure you see it as something that is specialized and not for you. But I’m here to tell you this is not the case. The great thing about adding in basic gymnastic exercises is that you get to test your strength, range of motion, balance, stability, and core strength. You need little to no equipment and you get to be creative and use your body as a weight. Some amazing basic movements you can try are;
- The gymnastic push-up. This is a variation of the push up, finger tips face back towards your toes and hands move from directly under your shoulders to a new position closer to your hips. This allows you to build strength while at the same time increasing wrist flexibility, shoulder stability, and core strength. The closer you can get your hands to your waist the harder it is.
- Pistols also known as a one legged front squat. In this exercise the goal is to lower yourself down all the way to a full squat position (butt to heel) while keeping your foot flat, spine extended, and all the while keeping the other leg fully extended in front of you. This exercise is great for balance, increasing range of motion in your ankle, knees, and hips, increase of strength in the quad muscles, and can really elevate your heart rate. If you can’t get to full depth or can’t descend to the bottom position without the heel coming up you can use the TRX for assistance.
- Handstands. If you think this exercise has nothing to do with your goals of strength and looking good you couldn’t be more wrong. A handstand is a great tool for opening up your shoulders, using your core for stability, increasing balance, and of course improving your full body strength. I recommend starting against a wall plant hands no more than 2 inches away from the wall, making sure to press out of your shoulders, keep your toes pointed, keep your hips tight and core engaged, and keep the top of your head pointed towards the floor. There are many variations and other ways to increase the difficulty of this exercise before you move away from using the wall.
- Ab roll-ups. In this full body exercise you will be focusing on using your abs to generate force and power, this is not your basic crunch! Starting on your back pull your knees into your chest (using your abs) and then throw your feet down to the floor and finish the movement by using that force and speed to stand up. The main keys here are to keep your abs engaged, use the power from your tuck, and make sure to stand up with your hips down and chest up (think a good full range of motion squat, don’t dump your chest forward or round your back). To make it easier use a medicine ball to add more weight and increase speed and to make it harder keep your hands on your chest and don’t let your arms punch forward.
In addition to these body weight exercises there are endless basic exercises you can perform on gymnastic rings, everything from ring dips to pull ups to skin the cats and back levers. Learning the basics of gymnastics can open a new door to more fun and challenging workouts and can help you make leaps and bounds towards increasing core and joint strength. Seems that Mary Lou Retton really knew what she was talking about. Be strong, be powerful, learn how to move your body through a full range of motion, and finally you can use that chalk!