Core Strength: Gymnastics Exercises for Building Stronger Abs

Photo by Jason Yokobosky

Are you ready to ignite the powerhouse of your body and unveil the secrets to a stronger, more resilient core? Let’s embark on a journey to sculpt those abs of steel with these targeted gymnastics-inspired exercises designed to build your core power! *For those ladies who are recently postpartum or haven’t had a child in decades, be particularly aware of your core engagement as flexing and bracing, not sucking in or using your back and neck.

Why Focus on Core Strength in Gymnastics?

A strong core is the epicenter of gymnastics prowess. It’s the foundation for stability, balance, and executing challenging moves with finesse. Skills become easier and more accessible, your form improves, your air awareness solidifies, and your balance skills increase. Let’s dive into exercises that’ll take your core strength to new heights!

Hollow Body Hold

  • Lie on your back, engage your core, and lift arms and legs slightly off the ground, creating a slight “boat” shape. Knees can be bent or straight.

  • Hold this position for 20-30 seconds, focusing on maintaining a strong core without doming and your back flat against the ground.

Planks and Variations

  • Front Plank: Start in a push-up position and hold, ensuring a straight line from head to heels. You can do this on your forearms, knees, hands, or feet.

  • Side Plank: Support your body weight on one forearm and the side of your feet, engaging your obliques. Stack or stagger your feet. Optional hip lifts.

  • Reverse Plank: Sit on your bottom in a pike and reach your hands behind you with your fingertips facing towards your feet. Lift your hips off of the ground to create a straight line.

Leg Raises

  • Lie flat on your back, lift your legs off the ground, and slowly lower them back down without touching the floor, engaging your lower abs without doming and preventing your lower back from lifting.

  • For added challenge, try leg raises while hanging from a bar.

Russian Twists

  • Sit on the ground, slightly lean back, and rotate your torso from side to side while holding a weight or simply clasping your hands together.

Compression Drills

  • Seated SL Leg Lifts: Sit on the floor in a pike, reach your hands on the outsides of your knees and lift one leg at a time while keeping your legs straight. Or for a challenge, try lifting both legs.

  • L-sit: Sit on the floor, lift your legs parallel to the ground, and hold your body weight with your hands on the ground. It’s okay if your feet are still touching the ground as you first learn these.

  • V-sit: Similar to the L-sit but lift both legs and upper body simultaneously, forming a V shape with your body while balancing on your tailbone (think boat pose). For a challenge, keep your arms by your ears!

Gymnastics Rings or Bars Exercises

  • Ring Front Support Hold: Hold yourself in a straight-arm support position on gymnastics rings or a horizontal bar, engaging core and stabilizing muscles. For a challenge, add leg lifts!

  • Ring Knee Raises: Hang from the rings or a pull up bar and bring your knees toward your chest, engaging your core throughout the movement. For a challenge, keep your legs straight!

Safety Tips

  • Focus on proper form and technique to prevent injury.

  • Gradually increase the intensity and duration of exercises as your core strength improves.

  • Listen to your body—know your limits and avoid overexertion.

Final Thoughts

A strong core isn’t just about having toned abs; that’s a side effect! It’s important to focus on your performance and capabilities - unlocking your gymnastics potential. Embrace these exercises, stay consistent, and watch as your core becomes a powerhouse, supporting you in every twist, flip, and turn on your gymnastics journey!

So, fellow gymnasts, let’s strengthen our cores and elevate our performance to new heights. Get ready to feel the power at your center, propelling you toward gymnastics greatness! Let’s do this!

Danielle Gray