Gymnasts require strength in all major muscles groups when performing a wide variety of floor, beam, vault and ring exercises. Strength training for gymnasts involves strengthening the core muscles, including the back, hips and abdominal muscles, the chest, shoulders, arms and legs. Gymnast strength training for the full body should be performed at least twice a week along with a steady aerobic exercise regimen. Check with you coach, teacher or trainer before adding new exercises.
Arms, Chest and Shoulders
Upper-body strength is necessary for gymnastics movements, especially on the parallel bars and rings. Strengthen your biceps with concentration curls, preacher curls and hammer curls. Perform triceps kickbacks and extensions to target your triceps muscles. For your chest, perform bench presses with a barbell or dumbbells, along with inclined and declined chest presses to target your central, upper and lower pectoral muscles. Strengthen your shoulders with military presses and front and side lateral raises. Perform two to three sets of eight to 12 repetitions of each upper-body exercise.
Core
Core training is necessary for the gymnast not only for abdominal and back strength, but also to help prevent injuries to your muscles and joints. Core exercises involve strengthening your abdominal muscles, back and hips.
Perform a modified lunge in which you lunge forward on one foot and cross a dumbbell from your upper right chest to your lower left abdomen, then perform the opposite movement from your upper left chest to your lower right abdomen as you step forward with your opposite foot.
Lie on your side and perform scissors with your legs to strengthen your hips. Also perform dumbbell deadlifts to strengthen your lower back, traditional planks and side planks to target your back, hips and abdomen, and bent-over dumbbell rows to strengthen your central back. Perform three sets of 10 repetitions of each core strengthening exercise.
Lower Body
Lunges and squats target several muscle groups, including your quadriceps, hamstrings, glutes and hips. These muscles need to stay strong for a variety of floor exercises, such as tumbling, acrobatic gymnastics and artistic gymnastics, in which dance is often combined with gymnastic skills.
Along with lunges and squats, perform leg curls, leg extensions and calf raises. While performing calf raises, strengthen your inner, central and outer calves by pointing your toes outward, straight and inward. Perform two to three sets of eight to 12 repetitions of each lower body exercise.
Aerobic
Many aerobic exercises help strengthen specific muscles in the body as well. Running, jogging and bicycling strengthen your lower body while providing a beneficial aerobic workout. Strive to complete at least 150 minutes of moderate aerobic activity every week, or 75 minutes of intense aerobic exercise weekly in conjunction with a strength training twice a week.
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