Male Olympic Gymnast Exercises

Male Olympic gymnasts train using body-resistance exercises. The events that they compete in are the pommel horse, vault, high bar, floor exercise, parallel bars and rings. These require upper-body strength, power and stabilizing muscles. Olympic gymnasts must condition their bodies in order to practice and perfect routines in these six categories. Many of the exercises they do to condition their bodies can be done without the apparatuses they use.

  1. V-Ups

    • Reach as far as your coordination and flexibility will allow you.

      Many skills in gymnastics require core strength. V-ups are integral part of an Olympic gymnast's regimen because they work the lower and upper abdominal muscles and also incorporate straight lines in the body, aiding posture and form. V-ups also strengthen the lower back and tighten the thighs. This exercise is an advanced technique that requires coordination and flexibility. Before you perform the exercise, stretch your lower back and legs. To begin, lie on your back on a mat or soft surface and stretch your arms out past your head with your palms up. Keeping your legs straight and ankles together lift your legs. Simultaneously, lift your upper body, leading with your chest. With your arms outstretched, reach for your toes and squeeze at your core. Lower yourself down without resting your feet or head on the mat. Perform three sets of 10 repetitions.

    Handstand Pushups

    • A more advanced option is the unassisted handstand pushup.

      Gymnasts need to have strong and powerful upper bodies in order to launch themselves off of the vaults, hold stances on parallel bars and perform routines on pommel horse and high bar. Handstand pushups are a staple in a gymnast’s routine because they strengthens the arms, shoulders and upper chest. Find an even wall space and place your hands shoulder-width apart one foot away from the base of the wall. With your feet 3 feet from the wall, kick up into a handstand. Squeeze your knees and feet together and use your core for stability and balance. Your arms should be straight with your elbows next to your ears. Inhale and lower your head to within 1 or 2 inches from the floor. Exhale and press up. Perform 10 repetitions. For an extra challenge, do not use the wall. Instead, have a workout buddy hold your legs at the ankles and perform your repetitions this way. Not using a wall requires more balance and will work your stabilizing muscles in your core, back and arms.

    L Pull-Ups

    • Bending the knees help if your legs or lower back tighten up during the pullup.

      Many skills in gymnastics require a basic pullup movement. Gymnasts concentrate on strength paired with control and stability. L pull-ups activate the biceps, back, core and quadriceps. To begin, grab the bar just below the fingers and space your hands shoulder-width apart. Hang and lift your legs to 90 degrees. Squeeze your core and rotate your pelvis upward and forward. Pull up with your body, maintain this position and squeeze your back muscles once you have reached your chin above the bar. Lower yourself slowly and perform three sets of 10 repetitions, suggests CrossFit.com.

    Considerations

    • Having an expert check your form can lower the risk of injury.

      Elite level gymnasts train year-round, five to six days a week and four to six hours a day. The muscle mass and strength they garner is in direct relation to the consistency and duration of their workouts and the difficulty of the skills they perform. Your results are dependent on your routine, technique and guidance from a certified personal trainer or gymnastic coach. Olympic gymnasts also maintain a disciplined diet that is high in protein and complex carbohydrates. Seek advice from a nutritionist or another certified professional to find out which diet is best for your fitness goals.