When gyms and training centers are closed or otherwise unavailable, how are you supposed to keep up with your gymnastics training? It's unlikely that you have your equipment at home, but it's important to keep your body conditioned and strong.
Are there any gymnastics workouts to do at home?
Not everything can be done from the comfort of your bedroom or living room, but if you get creative with a few home gymnastics workout ideas you might be able to keep your body strong and flexible.
When it comes to home workouts, we've got you covered. Keep reading for some of our favorite gymnastics workouts to do at home that will keep your muscles warmed, toned, and ready for the next time you're able to compete.
1. A Strong and Quick Warm-Up
This is good for any time, not just when you're stuck at home. Warming up your muscles is important when you're going to do a heavy routine or even when you plan on needing a little bit of extra flexibility. Do each of these for 30 seconds.
Begin slow and soft in a yoga extended child's pose. Get on all fours and then sink your hips back so you rest on your calves. Bring your chest to the earth and get a good stretch in your back and shoulders.
When you feel ready, stand up and do a forward fold with feet close together and then far apart. In both cases, bringing your hands flat on the floor if possible.
Sit on the ground in butterfly position with your feet together and your knees as wide as you can make them.
Once you're done with your floor stretches, stand up and do a boxer shuffle, lightly jogging in place (though if you have a treadmill you can substitute that as well).
Do enough jumping jacks to fill 30 seconds, and then do a lunge and kick combo that will warm up your thighs and core. On each leg, alternating, do a reverse lunge, come back forward, and kick the back leg up high without pausing to rest your foot on the ground.
Finally, practice your flexibility with splits. When you're warming up, work yourself into them slowly. Hold each stretch for 30 seconds before intensifying it by leaning your body forward until your elbows and forearms can rest on the ground.
2. Pull-ups And More: Work That Upper Body and Core
While it's often difficult to have equipment in your home, a pull-up bar is affordable, compact, and easy to install.
This makes it a great choice for any home workout. Upper body strength is crucial for gymnastics.
Install your pullup bar in a sturdy doorframe.
Do the maximum number of pull-ups possible with good form. When your form starts to falter, drop down, and take a rest. When your arms are feeling ready to start again, pull yourself up and hold this position.
Keep your legs together and bring them both forward, parallel with your body (or as high as you can). Repeat this 10 times or to the point where you feel the need to stop.
Repeat this set 2 to 3 times.
3. Handstands for the Arms, Core, and More
Another upper-body-heavy move, static handstands are great for keeping the muscles that you'll need to do handsprings when you're able to get back to the mat.
If you aren't experienced in static handstands, do this in a hallway against a wall so you can steady yourself and catch yourself if you fall forwards.
To get into this position, put your hands flat on the ground and use your core to roll the rest of your body up. Use your feet on the opposing wall to "walk" yourself up if you're a beginner.
Maintain a handstand position for 15 to 30 seconds before taking a rest and starting again. Keep your legs straight, glutes tight, and feet pointed for the full effect.
4. Dance Through Your Routine
While you likely don't have the space or equipment to do your full routine, you should try to keep it in the front of your memory so you're ready for your next session.
Try to run through your floor routine without the moves that are inaccessible when you're working at home. You may feel silly doing the work without the tricks, but keeping your choreography in mind is helpful.
5. DIY Beam Walks
If you have a beam at home (you can DIY them in a pinch) try to practice some of your moves. The lower height will make things a bit different and you might be sloppier than normal without the threat of falling, but this is still good practice.
If you don't have a beam, try doing this with a thick line of tape or chalk and try to imagine the height.
Do several walks back and forth across the beam. Keep your legs straight and your toes pointed when they're lifted.
Start with a standard forward walk, then a backward walk. Then try walking with both a forward kick (watch your posture) and a backward kick.
Keep your back straight and your core pulled in.
6. Beam Tricks
Not all of your tricks will be able to be done with a low (or flat) beam. This isn't the best time to try your mounts because the movements will be so different.
This is a good time, however, to practice your handsprings and your handstands.
When you're starting with such a low beam, it can be helpful to have a spotter until you adjust. Start with forward handsprings and then, when you get to the end of the beam, try your backward handsprings to make your way back to the beginning.
When you're finished try to go up into a handstand hold. Move your legs into your preferred position (we suggest a split) and watch your hand positions. The flat or low surface can cause you to get lazy with your movements.
Repeat this set 3 times in total.
7. Do Some Sprinting
Sprints are important in gymnastics for many reasons. They can also be done in any space that has enough room to do a quick sprint. For this one, you might want to go outside. If you have a treadmill this is even better.
Sprints can help prepare for your future vaults and they're also good for your cardiovascular health. This will help you maintain stamina when you're doing floor routines.
Sprints can be done for up to a half-hour in 30-second intervals. If you want to work on the legs and glutes, sprinting up a hill is great. If you're using a hill, consider lowering the amount of time you'll be sprinting to 15 minutes.
8. Standard Conditioning
Not all exercises are going to be gymnastics-specific. Gymnastics is a full-body sport, meaning you need to keep the muscles in your entire body strong and toned.
While you shouldn't do a full-body routine every day, you can do it several days per week with rest in-between.
Consider these as individual sets that make up a brief but complete gymnastics conditioning workout.
Sets of 2
Start with pushups with 10 repetitions. When you're done, either hold the last one in a high plank or move to your elbows for a low plank. Low planks tend to engage the core more effectively. Hold for 30 seconds and repeat this set.
Move on to 10 pike pushups for your shoulder strength. If this move is new to you, go slowly or stay in a downward dog to build strength. Move on to a high side plank on your right side, making sure that your waist and hips stay lifted. Repeat this but with your side plank on the left.
If you have weights, now is a good time to use them but they are optional. You're going to do 10 curtsy lunges on each side (20 total), alternating. Then get down on the floor and do 30 seconds of mountain climbers. Repeat.
Next, do 30 seconds of squat jumps. Land softly and watch the position of your knees. Try to keep your core tight and your back straight. Follow that with 10 plank dips on each side before you repeat.
Finally, do a series of 10 reverse leg lifts on each side, pulling in your core and moving slowly. Follow them with 10 bridges (with or without weights) followed by a 15-second hold. Repeat.
What's Your Favorite Home Gymnastics Workout?
Working out at home can feel frustrating. It's hard to do your favorite moves without the appropriate equipment, but that doesn't mean that you can't keep your muscles strong and ready for your next day on the mat.
There are plenty of home gymnastics workout routines that can keep you conditioned and healthy between sessions or even when you're stuck at home.
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