If you have taken that bold step of getting yourself into adult gymnastics, you must be thrilled, even a little bit scared. Once you get into the gym, you might see a lot of gymnasts around you performing cool yet dangerous tricks and you might start thinking of already giving up. Well, this might come as a relief to you, not every gymnast who entered the gym for the first time started doing back flips and handsprings. Every one who starts gymnastics training, whether or not they have done some in their childhood, has o go through training of these basic moves first.

Arch/Hollow hold: Lie on your back and lift your legs and shoulders off the floor, curling your shoulders in a little and keeping your back flat to the ground.To make it easier, keep your arms by your sides or stretch them up to your ears.This is a great core strengthening exercise that replicates the upper body form you want in a handstand.

Dish:It’s the polar opposite of the arch or hollow hold.Lie down on your stomach, activate your back muscles, and lift your arms and legs off the ground.Your glutes and back will be strengthened as a result of this.

Front support:It’s like a push-up or a plank, but with a hollowed-out upper torso.

This improves core strength as well as shoulder stability.

Back support: The opposite of a front support.To stand up, sit down, position your hands behind your back, and straighten your legs.The glutes are engaged, while the front of the shoulders are opened up.

V-sit:Raise your legs straight in front of you and hold your arms alongside them or up by your ears.This is a more advanced core exercise that will help you develop your abs and quadriceps.

Bridge: If you practice yoga, you may be familiar with this motion, which is known as the wheel.

Place your hands over your shoulders with your fingertips pointed towards your body and press upwards while lying on your back with your knees bent and feet on the floor.

This increases shoulder mobility and back flexibility.

Saddle stretch: Sit in a straddle position with your legs spread as wide as you can comfortably go without straining.Stretch forward over each leg with your hands forward (this is known as a pancake stretch once your chest is flat to the floor).This stretches your hamstrings and adductors.

Hamming stretch: Kneel on one knee and straighten your other leg out in front of you until your hamstring stretches.If you need a more severe stretch, slowly lean forward.

Quad stretch: Bend your back knee and grip your foot while kneeling on one knee with your other leg straight behind you.If this is too difficult, substitute a standing quad stretch.

Split stretch:Kneel in a lunge position and slowly slide towards a splits position. Never force this further than you comfortably can. Go as far as possible and ease out if it gets too intense.

These are some of the basic moves which you need to do first, before you can start with the complex tricks. These basic moves can be practiced easily at home as well. Nova Gymnastics is a gymnastics academy which provides Gymnastics for kids and adults Near Davie. If you are someone who has decided to start off gymnastics as a hobby or as a fitness regime, we will ensure you get the best and safest training.