My Top 3: Gymnastic Beginner Core Exercises

[@anduarto]

I LOVE that you present a pathway from basic, introductory exercises all the way into very advanced moves. So many of the functional movement and calisthenic videos that claim to be "beginner" routines are far too advanced for the uninitiated. Thanks so much for both the progressions and the regressions!

[@gingercore69]

John Andert not his fault, most of the advanced versions of this excercises were part of my FIRST class of acrobatics in circus school u_u moet people just abandoned it, i got my back hurt, not very nice idea, but thats how our teachers learned, and thatz how they teach

[@terryng]

This becomes my routine for body stretching for the last 2 years. Love it. Thanks Tom !

[@natachaoceane]

This is so useful and so well explained! Thanks Tom!!

[@BodyweightWarrior]

Welcome Natacha :)

[@anybody_y]

i find the explanation on the progression steps really helpful for someone who've just started out like me, unlike the other videos where they usually start off with the hardest progression

[@ajaxSAF]

These have been changing my body over the past couple months

[@miltoncaram7656]

you have a gorgeorus body. I have just started doing pullups and leg raisings in the bar. I have already felt a difference in two weeks in my muscles. health is the greates wealth. I am going to do your exercises everyday. thank you so much.

[@prince13x]

Ive watched A LOT of videos on L sit progressions. This wasnt technically an L sit progression video and yet it's the best one Ive come across.

[@BodyweightWarrior]

Ah well happy to help in that case :)

[@growingannanas]

Absolutely love your workouts & exercises! Thanks Tom, great work!

[@rundownvids7085]

this guy is excellent and is helping me lots...amazing and thorough ...love it...thanks

[@BodyweightWarrior]

Thanks! Glad to help :)

[@stephankuhn-logan5082]

One of the best videos for core without stressing shoulders or limbs unnecessarily. Thanks a lot.

[@rubenvazquez2996]

Only 943 likes so far for this video, is way too far from what the quality of the exercises you are proposing deserves. Thanks a lot for sharing it with us.

[@analicearmbruster6441]

tom i've been doing your beginner's program and i'm loving it! thank you so much for sharing it

[@cryptostanman2275]

That was solid mate. Core is now burning just following the video as you skipped through it. I have a weak core apparently (says the physio) which has caused constant back aches …. Hoping that nailing this will be my salvation. Appreciate the help

[@timothyhawken9266]

I really like the skydiver hold. That uses more of my back that I couldn't quite strengthen specifically. This was a really great video.

[@BodyweightWarrior]

Awesome man, also increases the glute activation with the flexed knee :)

[@timothyhawken9266]

Tom Merrick yeah I noticed that. I tried all of them and I really like the transitions from easier exercises to harder.

[@OsmiumFist]

These basic exercises have been around forever and are excellent. They are safe and can be done anywhere.

[@andrewbarnes8475]

All good stuff Tom, getting my gymnasts to keep their back pressed down into the floor in the hollow body holds is the hardest thing though! As soon as they start extending their bodies, up it pops and you could drive a bus under there. You end up with their feet elevated and the hands on their thighs!

[@BodyweightWarrior]

Coach Andrew knows ;) It's such a fundamental form cue that really is a make or break for the movement :)

[@eonblue46]

Just picked up Overcoming Gravity and you do a great job of making the exercises outlined in that book easy to understand. Thanks Tom!

[@TimShieff]

3 solid ones there im gonna try em

[@edospeaks5123]

Good presentation, no nonesense, straight to the point, subscribed

[@EzeAsuoha]

Whats thr name of the small stick he is using

[@thebottman1]

@@EzeAsuoha "Broom handle"

[@EzeAsuoha]

@@thebottman1 sounds good. Thx

[@MrDesertmike]

Any & all info you bring is SPOT ON

[@SUPkook]

Another quality video Tom, a quick synopsis on what and why about compression would've been useful as it's not always clear as to what it is and why we should train it. Thanks!

[@BodyweightWarrior]

It's just used to improve compression....targets hard around the lower abdominals, hip flexors and quads. Useful for press to handstand, levers, L-sits etc :)

[@mmwent]

What a comprehensive video! I'm working up to the LSit, so will use this video as progressions.

[@BodyweightWarrior]

Thanks Michael. The compressions could be very helpful. I also love the 1 leg assisted L sit as a progression :)

[@hklegends982]

Brilliantly detailed video as always Tom. Very useful. These are all the same core exercises I have been doing of late but will be experimenting with the static holds more after watching this. The only other exercises I would term favourites for my core are planks in all their various angles/forms, especially opening the arms away from the body to make them more challenging and planche lean planks which are truly humbling.

[@EdenMardix1]

Thanks for making this video Tom. Great as always! Also, congrats on surpassing 5,000 subscribers :D

[@BodyweightWarrior]

Thanks for the suggestion :) And thank you! Video to come soon :)

[@Phileass_]

Look at him now boy!

[@estetty]

452 k now

[@TeaRex111]

Damn his abdomen muscels are so perfect! I swear his abs and side abs are proportional on point

[@KeshArt]

Great video Tom. Im slowing incorporating gymnastics into my routine. Having good progress with frogstands as well( working toward HS)

[@BodyweightWarrior]

Awesome stuff Kesh! That's great to hear, such a good stepping stone :)

[@VespexWellness]

Thank you. Very inspirational.

[@marigonzalezwellness]

What a great training!

[@clintj]

Really enjoyed this. Learnt a couple more that I should be adding to my program. So thanks for making my workouts that much longer Tom!!! ;)

[@BodyweightWarrior]

Awesome Clint, but more gains? Or you could just work them in your rest periods. Core likes endurance ;)

[@clintj]

Yeah that's kind of how I'm currently doing my core work - in between my planche and front lever work sets (mon, wed, fri) and at night at home (tues, thurs). All good man! ;)

[@Rajbruv_8]

Wow these really really hits your core ! 3 best core excercises I Have ever come across 💪🏾💪🏾

[@etiennetienne9]

Topic I would like will be isometric exercises for posture strength scapula.

[@bastionehills2278]

All these videos are really well-presented. I subscribed after watching my first one. Thumbs ☝ every time

[@DaObamaNableSnowman]

Thanks for making this. This is extremely informative and easy to follow. Really appreciate the effort. Helps a lot of us out here!

[@gojuboxer4224]

Very direct and great instruction!!!!

[@thedahakha]

Great video once again! I mostly do 4 core exercises (and variations), which include these ones and the hanging leg raises. The hollow body hold and superman helped me alot when it comes to the advanced bodyweight movements :). A suggestion for top 3: mayhe you can do something along the lines of top 3 'lifehacks'. Things (besides exercise and quality food) that made you a better person and helped you achieving your goals quicker and easier. Personally I try to incorperate meditation and certain mindsets, but I'm interested in your take. As always, thanks and keep it up! :)

[@BodyweightWarrior]

Damn man another leg raise comment. It was really hard to not include them.....but sounds like a solid 4 exercises. I agree man, no full front lever without a solid hollow body. This is an interesting idea. Would love to share some weird and wonderful ones :) Thanks as always Roy

[@thedahakha]

Haha, should've done a top 4 ;p. Nice, you're welcome :)

[@Uranya]

helpful as always!

[@ZafarKhan-nt7uc]

Thanks Tom, just what I needed to get started.

[@thecelticdancer1]

Fantastic combo! Will add it to my routine starting today. Will keep you posted on progress :D

[@Drangus3]

Thank you Tom. Great content excellently delivered👍

[@efarmer385]

I haven't seen exercise #3 but it's awesome

[@mordenindia5384]

Very helpful

[@ThenextJohnnyCrack]

Great video ! Thank you for your time and sharing of knowledge

[@JoePalma-h4p]

Great video😊

[@xxfennyxxrockz4133]

Thank you!

[@Ruskilaxi]

Great video, very thorough!

[@MrGallinaro]

Outstanding video! Excellent instruction!

[@igloo2862]

Wonderful video sir

[@NinaC]

Thank you for this video! Cant wait to try it!

[@BodyweightWarrior]

Get those abs poppin'

[@NinaC]

Tom Merrick I tried it this weekend. My abs are aching now! 😂🤣😂

[@Mutu-yp8ll]

great video keep going

[@BodyweightWarrior]

Thanks bro

[@barakmaimon2001]

top 3 workout/recovery/general supplements?

[@BodyweightWarrior]

Great suggestion :)

[@martica1609]

Barak Maimon s

[@laurenkermelis8162]

This is great! I’m Not a gymnast- just an average woman trying to train and condition for aerial tissue and Lyra- I did this workout yesterday and loved it. I found myself really applying the principles in my circuit training and Trx today. How often do you suggest doing this exercises? 2-3x / week? Etc.

[@dannygruby271]

This is really great! Thanks

[@charlescarpenter9238]

This is a great one!

[@BodyweightWarrior]

Glad you enjoyed Charles :)

[@erichill5328]

Another amazing video 2 Thumbs Up......

[@BodyweightWarrior]

Ah awesome, thanks Eric!

[@javierrea9869]

Muy buenos los ejercicios. Gracias.

[@gamerx30]

Tom i use these with yoga bud awesome moves...thanks bro

[@VC-tn5ul]

Thank you for being kind and helpful. Really appreciate all the videos. Is there a Follow Along video you made for this? Thanks again. 😊

[@MuEnViFitness]

Pallof press I think should be included because of the antirotation torque. Great video Tom!!

[@BodyweightWarrior]

Nice that is a really interesting exercise. Never seen it before :)

[@the_culture3259]

Good video Tom. Do you use weights for the lower body? Perhaps a top 3 leg exercises would be a good topic

[@BodyweightWarrior]

I do indeed. Good suggestion man :)

[@A2K-LifeOnEarth]

Good one

[@jasminechavez8639]

thanks cody fern

[@bodysculpture5495]

very usefull and efective video

[@tigergreg8]

Great exercises and what a beautiful setting to do them. I have to mention this, but, how in the world do those hedges in the background get trimmed? They have to be 2 stories high.

[@BodyweightWarrior]

Ahh it is! I think it's just the perspective. They are only a few metres tall :)

[@tigergreg8]

Really, wow. what an illusion.

[@callmesupreme1533]

Nice ones!!

[@FredoBernardo]

great vid, will definitely do them, thanks!

[@BodyweightWarrior]

awesome Fredo :)

[@muradkarimov5230]

Супер упражнение обязательно повторю спосибо

[@latinbritneyspears5241]

VERY GOOD!!! Thank u

[@WMPEXFBTLZYH]

Wow your obliques are amazing!! 😲

[@llamaqueen8736]

Top 3 tips for back tuck

[@darraghmillar5556]

Hey Tom great content as usual! Quick mobility question. Both Ido and Emmet Louis swear by the horse stance to improve straddle mobility. I saw that you used it during project planche and was wondering if you found it useful? If so, how did you gauge the width and depth you should go to? Some sources will tell you to push through a painful part of the move to at least parallel whereas sources like gmb will say mobility work may be tough and uncomfortable but never painful so it would be interesting to see where you stand on this. Keep up the good work and congrats on 5000 subs :)

[@BodyweightWarrior]

Great question. I have to agree with them although personally I haven't felt the benefits but that is because I haven't stuck to the most important thing, consistency. I have seen progress but nowhere near what is possible. On the side of maximal progress I'd say power through the pain but on the side of longevity and safety I would agree with GMB. If you're consistent you will get the end result either way :) Thanks dude!

[@noa5380]

Hello I have issues breathing while doing the hollow body hold. Do you have any tips ? Great video as always

[@caroldurand6803]

awesome!!

[@alexmaurer2341]

well explained !!👌

[@BodyweightWarrior]

Thanks Alex :)

[@conspiracychris4742]

Dude I want those obliques. Edit- my favorite core excercise is payload press with cables or bands

[@arturwieczerzak]

I don't know how you do it, but you read my mind! I was looking to create a simple routine to strengthen my core to add to the fitness faqs bodyweight evolution program.. Would it be a good routine doing these 3 exercises, for 2-3 sets? Or would you add other exercises? I don't like very much doing crunches et similia, so I do leg raises on p-bars and hanging.

[@BodyweightWarrior]

Aha groovy! Well here you are...Hanging leg raises were originally in there but decided to add arch body as really it is more balanced. Depends on your goals really. I think the hollow and arch body holds are essential and could happily be added in after every workout with 3 sets of hollow and arch body holds super-set together. Would probably add the compression into your upper body days along side moves like hanging leg raises or in place of p bar leg raises. They also pair well with loaded mobility if you have it in your routine.

[@Cacophony314]

Now that's what I'm talkin' bout. That constant time under tension 😍.

[@firdous43]

Is this can give help in parkour ? For beginners

[@joshkc9647]

When performing the isometric holds you recommend holding for up to 60 secs but how many reps should be incorporated? Thanks for the vid!

[@Chloe-rf4gi]

I find it difficult to breathe while maintaining engagement of my core during these exercises, especially when breathing in. Would you have any suggestions or cues? Like is it ok to take more shallow breaths? And do you breathe more into your chest or stomach?

[@lauradelafamiliacano2351]

thanks a lot!!!

[@citytrees1752]

nice

[@boulderfighters2590]

Very good video Tom (as always). Do you have a recommendation how to improve it that you keep the lower back in contact with the floor (if it happens that you cannot keep this form)?

[@albertoamaduzzi2065]

Cardio exercises!

[@kylekidder3949]

Your top three exercises on rings.

[@BodyweightWarrior]

love it :)

[@neomileft3409]

May God bless all of you and your families more.

[@KESHAVN90]

Superrr&Great!

[@Keldeo-gx]

Happy that you didn’t put that dragon flag on. People said that super effective but from my own experience and from some professional, it’s dangerous for the neck and spine in long term

[@ArvindBhave]

Where do you fit it into your weekly schedule? I am a beginner

[@djjomel710]

How many of these variations should you do at once. Should you just do one from each of the three exercises for one workout?

[@SpaRks222]

Hello Tom, I love your channel and I am an absolute beginner in bodyweight exercises (So sorry for the next question). Does it make a difference if I hold the hollow body or make a dynamic exercise out of it? How would you insert this in your workout for a rookie like me?

[@tylerma3887]

Hey Tom thanks for sharing ! By the way how often should u exercise your core ? is it okay to train everyday or should i let the muscle rest for a bit

[@ItsYourGirlHeidi]

Can you do Top 3 on high bar or rings

[@BodyweightWarrior]

I kind of do already. Here is my top 3 ring pushing exercises: kzbin.info/www/bejne/qavMYqiBeLeanpI and top 3 ring pulling exercises: kzbin.info/www/bejne/enjQf6NsrZaanpI

[@fitsoul1483]

Will doing this 3 exercises (starting from the first progression of each one) help me get to the last progression? Or should I supplement this with other core exercises?

[@joe604ipod]

Should I do 60 second holds every day? Thanks

[@akbar657]

does anybody know which chuki beat he has used? there are literally hundreds:( THANK YOU!

[@franksrooms4010]

what if you cant keep your lower back on floor and your back cant help but arch?

[@MRJOSEPH19791]

Grandeeeee

[@federicoleoni6417]

this shit is fire boiii! stealing these exercises!

[@BodyweightWarrior]

you core will be on fire...get on them :)

[@Sum_TypaWeigh]

Great vids tho bro

[@Stantheman848]

when i do the hollow body hold... there appears to be a balloon where my stomach normally is..... is this a common phenomena?