Workout Programs On A Beam

The balance beam is a smooth, solid piece of wood on which female gymnasts perform artistic movements. Mounts, turns, walks, balance positions, leaps, jumps, rolls, and dismounts are among the gymnasts' moves on the beam, which is four inches wide, 16 feet long, and stands four feet off the floor. As you progress in the sport, you develop strong muscles, balance, flexibility, coordination, acrobatic and dance skills, and poise. Your workouts should include plenty of practice with moves common in balance beam routines.

Cross Seat Mount

To perform a routine, you must first mount the balance beam. The cross seat mount is one of the basic mounts. Keep your toes pointed and hips square with the beam throughout this movement. Face the beam and place both hands on the beam in the over-grip position. Jump upward, rotating your body with straight arms into a sitting position on the beam. If you rotated counter-clockwise, your right leg should be bent and your left leg should be extended. To prepare for this mount, perform push-ups to strengthen your arms and shoulders.

V Seat Balance

Sit on the beam and rest your hands behind your body, gripping the sides of the beam. Bend both legs, lifting them slightly off the beam with your toes pointed. Extend your legs into the air and lean backward, slightly bending your arms. Balance your weight on your buttocks. Your body should look like the letter “V.” For a more advanced movement, lift your legs into the air from an extended leg position, or raise your arms outward and upward to shoulder height in the balanced position.

Side Seat Dismount

After you perform your routine, you must dismount the balance beam. The side seat dismount is an elementary movement that provides a nice ending to your program. Keep your toes pointed and your hips square with the beam throughout this movement. Sit on the beam in a side seat position with your right leg bent, and your left leg extended backward. Lean slightly forward, and rest your right hand on the top of the beam. Simultaneously, swing the right leg backward, and push your body upward and away from the balance beam. Land on both feet with your knees slightly bent and arms extended outward at shoulder height. Straighten your legs and lower your arms to the sides of your body to finalize the routine.