Most gymnasts in ancient Greece used to perform gymnastics exercises naked. Thankfully, the history of gymnastics has evolved from tumbling over bulls while wearing nothing. Today, it involves challenging your strength and flexibility using proper equipment like balance beams, pull-up bars, etc., while fully clothed, of course.
Also, unless you’re training to be a competitive gymnast, you don’t need a special gym fitted with gymnastics equipment to develop your gymnastics skills. You can incorporate at home gymnastics workout into your home workout routine without any equipment Below, we’ll reveal the top five beginner gymnastics bodyweight exercises to do at home.Â
Best 5 Beginner Gymnastics Bodyweight Exercises
1) Chest-to-wall Handstand
Before attempting handstands, you need to get comfortable with the idea of being upside down, and then practice standing upside down. This may take a few days, depending on how consistently you repeat the motion. This routine begins around 3:16 in this video.
Step-by-step Guide
- Stand a few feet away from the wall with your back to it. The distance will vary depending on your height, but about one leg’s length is a good starting point.
- Lean forward and place your hands shoulder-width apart on the ground, about a foot or so from the wall.
- Start with one foot, then the other, walking up the wall until your body is in a straight, upside down position.
- Your hands should be firmly planted on the floor.Â
- Make sure to keep your core engaged, and your legs straight. Aim to keep your body aligned with the wall, avoiding arching your back. Keep your feet together as well.
- Hold this handstand for as long as you’re comfortable.
- Return to the starting position.Â
2) Cartwheels
Doing a cartwheel is a great way to improve your gymnastics at home. Like a pole vault, a cartwheel tests your ability to steady your upper body and control your lower body in the air. You need to have enough faith to launch your feet off the ground and maintain a tight body position. To avoid injuries, practice on the grass or a panel mat indoors.
Step-by-step Guide
- Decide which leg you want to lead with. Â
- Turn to your right if your lead leg is your right leg and vice versa.Â
- Place your lead leg in front and your arms raised overhead. Your lead leg points forward, and your back leg should be turned outward for balance.
- Shift your weight forward, reaching your lead hand down toward the ground, followed by the other hand. Your hands should land in a line with each other, about shoulder-width apart.
- As your hands make contact with the ground, kick your back leg up and over your body, followed by your lead leg. Aim for a split-leg position in the air. Your legs form a wide “V” shape.
- Your leading foot should touch the ground first, followed by the back foot. Transition smoothly back into a standing position.
- To end the cartwheel, bring both feet down and stand up with your arms raised.
3) Tuck Jumps
To do a tuck jump properly, you need to have strong hamstrings, hip flexors, glutes, and calves. If your hamstrings are weak, your range of motion will be limited and you won’t be able to bring your knees up to your chest level during the jump. Wondering where to start? Try some dumbbell deadlifts, hamstring curls, and dynamic stretches.
Step-by-step Guide
- Stand with your feet about hip-width apart. Bend your knees slightly and relax your arms relaxed by your sides. Engage your core to stabilize your body.
- Lower into a quarter squat, as if you want to sit on a stool. Keep your chest up and back straight. Swing your arms slightly backward to build momentum.
- Lift your body off the ground with both feet, swinging your arms up and forward as you jump. Use your core and leg strength to get as much height as possible.
- At the peak of your jump, pull your knees up toward your chest, keeping your back straight and chest lifted. Aim to get your knees as close to your chest as you can.
- Extend your legs downward, and land softly on the balls of your feet. Allow your knees to bend slightly to absorb the impact.Â
4) Bridge
If you haven’t done a gymnastics bridge before, your body may not be flexible enough to bend as much as you should. To loosen up your muscles, attempt the warm-ups in this YouTube video on how to do a bridge. You can also try some wrist stretches, cat-cow stretches, and gentle backbends. At the 4:06 timestamp, this workout gets underway:
Step-by-step Guide
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands by your ears, with palms flat on the floor and fingers pointing toward your shoulders.
- Position your elbows and knees over your hands and feet, respectively.
- Simultaneously push through your hands and feet, lifting your hips and torso off the floor. Straighten your arms and legs as you rise, aiming to create an arch through your back. Press your chest forward and push your shoulders over your hands.
- Once you’re fully extended, focus on pushing through your shoulders to deepen the arch in your back. Your hands and feet should be firmly grounded, and form a stable base.
- Hold this position for a few seconds at first. As you practice it at home, you’ll get stronger and more flexible and gradually increase your hold time.Â
- To lower out of the bridge, bend your elbows and knees, slowly bringing your upper back, mid-back, and then lower back to the floor in a controlled manner.
5) Standing Pike Stretch
When doing the pike stretch the right way, you should feel like you’re actually stretching your muscles and not just soldiering through the motions. Don’t lock your knees or bend your back excessively. Don’t hold your breath either. Focus on deep, controlled breathing to enhance the circulation of oxygen throughout your muscles. This will make it easier for them to stretch.
Step-by-step Guide
- Stand with your feet together and legs straight. Keep your knees soft but not bent.
- Tighten your core and keep your back as straight as possible as you start to fold forward.
- Hinge at the hips and lower your upper body toward your legs, reaching your hands down toward your toes. Let your head and neck relax as you fold.
- Go as far as you can and hold the position for 20-30 seconds. You should feel the stretch in your hamstrings, calves, and lower back.
- If you’re comfortable, try to pull your torso closer to your legs by gently grabbing your calves or ankles and easing yourself down.
- Slowly lift back up by engaging your core and rolling up one vertebra at a time to avoid straining your lower back.
At Home Gymnastics Workout Structure
If you’re a beginner gymnast, this simple gymnastics routine will help you improve your gymnastics skills at home. You can squeeze in some minutes of practice time before setting out on your way to work or school.
| Gymnastics Exercise | Beginner Level | Intermediate Level | Advanced Level |
| Chest-to-wall handstand | Practice holding a plank position on the ground for 30 seconds to 1 minute. Then try a pike position with your feet elevated on a low surface for 30 seconds. | Walk your feet up the wall until your body is at a 45-degree angle. Keep your hands shoulder-width apart. Hold this position for 10-20 seconds. | Walk your feet all the way up the wall so that your chest is close to the wall. Hold this position for 20-30 seconds. |
| Cartwheel | Practice a side-to-side handstand, placing one hand down first, then the other, without fully kicking up. | Practice a cartwheel, focusing on keeping legs straight and pushing off with your lead foot. | Perform a full cartwheel, keeping your legs straight and your toes pointed. |
| Bridge | Do glute bridges lying on your back with your knees bent and feet flat. Perform 3 sets of 15-20 reps | Practice a backbend from a lying position. | Perform a full gymnastics bridge by pushing your chest forward, arms straight, and hips high. |
| Tuck jump | Practice straight jumps, focusing on getting a good vertical lift. Aim for 15 reps. | Do a jump, bringing knees halfway up toward the chest. Repeat for 10-12 reps. | Perform a full tuck jump. |
| Standing pike stretch | Practice the stretch with a slight bend in the knees, reaching hands toward shins. | Aim to straighten your legs and reach hands toward toes, keeping the back as straight as possible. | Reach hands flat on the ground with legs fully extended. |
Frequently Asked Questions
Can I learn gymnastics by myself?
It’s tough to learn gymnastics completely by yourself, but you can learn basic moves and build strength/flexibility with an at home gymnastics workout.
What kind of workout do gymnasts do?
Gymnasts do a mix of strength training, flexibility, and skill work. An at home gymnastics workout can include these elements.
How can I train for gymnastics at home?
Focus on bodyweight exercises. Practice basic skills. YouTube has tons of at home gymnastics workout ideas.
How can I become flexible like a gymnast at home?
Consistent stretching is the answer. Work on splits, back flexibility, and shoulder flexibility.
How to be a gymnast at home without equipment?
You can do a lot without equipment. Bodyweight training, flexibility, and basic skills are all part of an at home gymnastics workout.
At Home Gymnastics Workout: Conclusion
In the first two weeks, focus on mastering the beginner levels of each exercise to increase your flexibility and strength. If you find the beginner levels challenging, start with some of the best exercises for strength training, like push-ups and dumbbell deadlifts.
Move to intermediate levels of each at home gymnastics workout in weeks three and four. In the fifth and sixth weeks of your at home gymnastics workout, progress to advanced exercises. Make sure you listen to your body and track your progress. In no time, you’ll be able to train like a gymnast.
