A Gymnasts Core

When it comes to core strength and training there’s one type of athlete that should come to mind, the gymnast. This article will focus on five of the fundamental static positions that gymnasts train on a regular basis which, if trained regularly will produce dramatic improvements in core strength and balance.

A capoeirista performs a handstand with bent legs. (Photo credit: Wikipedia)

Static strength training not only strengthens the core but also helps to strengthen ligaments and tendons. Holding your own body weight can be a challenging task that requires time and discipline to achieve improvement. In terms of fighting, a strong core means having more balance whilst throwing punches and kicks whilst in the clinch you are able to hold your ground better without being thrown around so much.

The following exercises are static holds that should be held for a total of 60 seconds. It’s often best just to pick two of the exercises and focus predominantly on those until you have achieved substantial results.

1. The Handstand.

The handstand is without a doubt one of the greatest exercise for building bother a strong core and upper body strength (through types of handstand presses).

2. The L-sit.

A very basic position and is one the best exercises for developing strong abdominals. Post your hands shoulder width apart on the floor and simply extend the legs out in from of you off the floor and hold.

3. Front lever.

This can be performed on the rings or a bar. Simply take a shoulder width grip on the bar/rings and pull yourself up so you are facing the ceiling and horizontal. Work to straighten your back and fully extend your legs.

4. Back lever.

As with the front lever, this can be performed on the rings or bar. Take a shoulder width grip and pull yourself all the way through your arms until you are facing the floor and horizontal. Straighten your back out and work to fully extend your legs. This is great for building up strong lower pack muscles.