5 core workouts every gymnast should try
What's the story
Enhancing balance beam skills involves more than just practicing on the beam - it's equally crucial to strengthen your core muscles.
A powerful core provides stability, control, and ultimately better performance on the balance beam.
This article details five effective core exercises that will help gymnasts improve their balance and posture for more successful routines.
Plank
Plank variations for core stability
The plank is a basic but powerful exercise that strengthens the whole core, not just the abs but also the back muscles and obliques.
And, by adding variations like side planks and plank with leg lifts, you can bring in some fun and challenge.
These modifications do more than just build strength - they also increase endurance and stability, which are key for balance beam routines.
Leg raises
Leg raises to enhance lower ab strength
Leg raises specifically target the lower abdominals, which are crucial for maintaining posture on the beam.
To perform lying leg raises, lie flat on your back, raise your legs slowly to a 90-degree angle, and then lower them back down without letting them touch the floor.
This exercise is great for building lower body strength and control.
Twists
Russian twists for oblique muscles
This exercise is excellent for targeting the oblique muscles, which are crucial for twisting movements and maintaining side balances on the beam.
Sit on the floor with your knees bent, lean back slightly, and twist from side to side while holding a weight or medicine ball.
By enhancing rotational strength, it contributes to the power needed for advanced beam routines.
Pilates hundred
Pilates hundred exercise for core activation
The Pilates hundred is a powerful exercise that builds core strength, endurance, and coordination — all key elements for mastering balance beam routines.
Lying on your back with your legs bent in a tabletop position or extended straight out at a diagonal, vigorously pump your arms up and down as you inhale and exhale deeply.
This exercise engages the deep abdominal muscles, promoting spinal stability.
Bridge
Bridge pose to strengthen back muscles
Adding bridge poses to your exercise routine can greatly improve balance beam abilities by fortifying the back muscles, glutes, and hamstrings.
To perform, lie on your back with feet flat on the floor, hip-width apart.
Raise your hips toward the ceiling, forming a straight line from shoulders to knees.
Holding this position strengthens the posterior chain muscles crucial for posture maintenance on the beam.