Boost Your Gymnastics At Home Workout [The Top 10 Exercises]
Gymnastics is about perfection. Besides going to classes, learning from a professional and using professional equipment on site, you will still have to practice at home too to master your techniques.
However, finding the right gymnastics at home workout can be tricky due to the lack of equipment and space. However, there are certain exercises that you can do at home with little to no equipment. Here are the top 10.
1) Calf Raises
Calf raises are often used to warm up in classes. After all, calves are extremely important in passes and jumps. But apart from warming up, calves also need to be strong and reliable for specific moves.
Therefore, it pays off strengthening them whenever you have the opportunity – no equipment needed. Step on the edge of a step or any type of elevated surface and play with your heels – lift them, then let them down and so on. The more sets you can perform, the better.
2) Hollow and Arch
The core is by far the most important element in a gymnast's body. This is where the strength is. Without a strong core, you would not be able to send those explosive movements out. From this point of view, the hollow and arch exercise makes a good warm up solution.
It is basic and can be done wherever you have some space on the floor. There are more variations of this exercise – diversifying your workouts will challenge your body.
3) Straddle Stand
The straddle stand is a stretching exercise. It can be done prior to a class, but it also makes a good workout exercise. It works on hamstrings and the lower back. There is not much to do about it.
Simply start the exercise in a straddle stand position. Bend over and touch the floor with your hands, then hold the stretching position for 30 seconds. Perform the exercise with the middle, as well as each leg individually. Do not forget about holding the pose for 30 seconds.
4) Front Split
The front split is essential in any gymnastics at home workout. There are a few principles you need to follow. First of all, the split must be square, which means the hips must face forward and not the sides.
Second, you should not be able to see your back knee, even if you turn your head around. Third, the front heel should be invisible. In other words, the front leg needs to be perfectly straight. Fourth, with time, you should do this without using your hands.
The bridge makes an excellent exercise for stretching. Most people fail to do it right though. The ideal position implies having the legs straightened and the shoulders right above the hands. To do this, you should lay back with your tucked under you and the palms under your shoulders.
Push your body up and there you go. Some people find it easier to do the bridge from a standing position. It might be, but it is usually up to you.
6) Relevé Walk
The relevé walk is the fancy name for walking on your toes – simple as that. It sounds easy, but you need to pay special attention to your position. To do it properly, raise your arms to a 90 degree angle and come up with a T shape. Start walking without too much hassle – do it on your toes, but do not raise your legs and avoid bending your knees.
Just put one foot in front of the other until you become familiar with the position. Do it both forwards and backwards. Getting a good gymnastic beam for home would greatly help this workout.
7) Straight Jump
There are more types of jumps out there and despite looking simple, the straight jump is actually one of the most complicated ones – only because you need to straighten legs in the air. Start by placing a leg in front of the other, then bend your knees.
Up your arms and jump at the same time. While in the air, you will have to straighten your legs straight away. You need to practice on speed, as you will have to land in the exact same position, so your knees must be bent.
Different types of turns are part of every exercise, so you will need to master more of them for complex exercises. Turns are easy to learn and do not require too much information, but practice, practice and practice.
Some of the most popular turns include the half or full turn on one foot the full turn illusion turn, the full turn with free leg in scale above horizontal and the full turn with free leg at a classic 180 degree split position. The double turn – 720 degrees – is not to be overlooked either. It might be better to perform this workout with a gymnastic mat.
9) Forward Roll
The forward roll might look easy, but it does take some practice. Squat down and have your feet one next to another. Your hands should be on the ground, then your head goes between the hands. Straighten both legs at the same time and move your hips above your head. You should not use your hands in order to stand up though.
10) Backward Roll
Start on the floor. Have your knees tucked into the chest, so you can push yourself backwards. Your hands must be next to your hand before pushing yourself. It takes time to master it, but it is not impossible. The next step implies doing it from a standing up position.
As a short final conclusion, you do not need any equipment to perform most gymnastics at home workout's. These 10 exercises will definitely prepare you to perform better in classes.
However, if you want to learn or practice more advanced gymnastics techniques, then this 10 exercises will not be enough. We recommend you to check out this article where we will be covering some of the best gymnastic equipments for home use.