How to Work Out Like a Gymnast

If you've ever watched a gymnastics event on television, you must know just how fit gymnasts are. Although often small, many gymnasts can probably lift as much as some of the strongest guys at your gym. And no wonder, since Olympic gymnasts train for up to eight hours a day. Here's the good news for you, though: you can practice the following exercises a few times a week, and your body will look a lot more like a gymnast's pretty soon.

Things You'll Need

  • Metal or wooden bar
  • Gym shoes
  • Stretch or yoga mat
  • Loose, comfortable clothing
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Instructions

  1. Warm Up

    • 1
      USA Gymnastics recommends warming up with light cardio to loosen up your muscles.

      Warm up with some light cardio for about 20 minutes to get your muscles going. You can jog -- outside, on the treadmill or even in place -- or use the elliptical trainer, for example.

    • 2
      The American national gymnastics team's official warm-up includes a series of trunk twists.

      Stretch by standing with your legs apart at shoulder width. Place your hands behind your head and twist your trunk from side to side, alternating between left and right. Repeat the exercise eight to 16 times.

    • 3
      American gymnasts roll their hips during warm-ups to increase their range of motion.

      Roll your head, wrist, shoulders, hips, knees and ankles clockwise and counterclockwise. Repeat each exercise eight to 16 times.

    • 4
      The uneven bars require shoulder flexibility, so gymnasts warm up with active shoulder stretches.

      Swing your arms up, down, to the sides and to the front so that they cross in front of your chest. Repeat each exercise four times.

    Stretch Like a Gymnast

    • 5
      USA Gymnastics recommends deep breaths while in the bridge position.

      Work on three to five bridges to increase your back flexibility. Lie on your back and bend your knees and elbows so that your feet and the palms of your hands are flat to the ground. Push your hips, back and head off the ground. Your head should be perpendicular to the floor. Hold this position for at least five seconds.

    • 6
      Splits are all about perseverance -- practice them every day.

      Work on your side splits. Stand with one leg in front of the other, with your legs several feet apart. Bend your back knee to the ground, stretching the other leg forward. Place your hands on the floor and press down, bringing your body closer and closer to the ground. Push as far as you can so that it feels uncomfortable but not painful. Hold this position for at least five seconds. Try again with the other leg in front.

    • 7
      Splits are easier for younger gymnasts, but if you practice every day, you'll notice your flexibility increasing.

      Work on your front split. Stand with your legs apart, wider than shoulder length. Bend your back forward and bring your hands to the ground for support. Press down and bring your body closer and closer to the floor. Push as far as you can so that it feels uncomfortable but not painful. Hold this position for at least five seconds.

    Work Your Abs

    • 8
      Since gymnastics is all about core strength, the American national team completes up to a 100 situps per set.

      Core strength is important in gymnastics. Lie with your back to the ground and place your arms behind your neck. Using your abs, bring your torso up so that it's perpendicular to the floor. To start, do three sets of 25 crunches. As your body grows stronger, increase the number of crunches to 50 or even a 100 per set.

    • 9
      The plank is a simple exercise to increase core strength.

      Work on your planks. Place your hands on the ground so that they are perpendicular to the floor. Stretch your legs so that only your tiptoes are touching the ground. Keep your stomach tight. Your head should be parallel to the ground. Hold this position for 30 to 50 seconds. Repeat three times.

    • 10
      This exercise is similar to crunches.

      Lie with your back on the ground and bend your knees so that your calves are in the air and parallel to the ground. Place your arms behind your neck and push your chest up. Hold this position 30 to 50 seconds. Repeat this three times.

    Work Your Arms and Legs

    • 11
      USA Gymnastics recommends tightening your stomach during pushups to work your core, arms, shoulders and back.

      Do three sets of pushups. Place your body in a plank position, with your arms apart wider than shoulder length. Bend your elbows so that your body is closer to the ground but not touching it, and hold the position. Stretch your elbows to get back into the starting position. Try to complete at least five per set, and increase your numbers as your strength grows.

    • 12
      Pullups are only effective when you do them correctly.

      Do three sets of pullups. Hang from a metal or wooden bar and bend your elbows, using all your strength to bring your neck above the bar. Try to complete at least one or two per set, and increase your numbers as your strength grows.

    • 13
      Squats don't only work your thighs -- they work your core as well.

      Do three sets of squats. Stand with your legs apart at shoulder length and your arms stretched forward. Bend your knees so that they are parallel to the ground, hold and stand up straight again. Try to complete at least five per set, and increase your numbers as your strength grows. If it's easier at first, place your back against the wall for support.