Gymnast Core Workout Anyone Can Do (Follow along!)

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Do I need to explain that gymnasts have super strong core?
I don’t think so.
But how do they achieve it?
In this video, I’m gonna show you a typical gymnast core workout, that anyone can do!
I’m sure when you see gymnasts sixpack or what skills they can do, the questions pops up in your mind, how did they get to this level…
Well, they also started somewhere that’s for sure, and today I’ll show you a super effective core workout with exercises that gymnasts use.
There is no need to overcomplicate this, you don’t need hundreds of exercises to build strong and shredded core.
It may be surprising, but the following exercises are as simple as effective.
It’s true that sometimes it’s hard to even understand what gymnasts do during their routines, but when it comes to strength training, the story is really simple: they use what works and is most effective. They do strength training in accordance with the purpose.
I’ve already mentioned in one of my previous videos that gymnasts are focusing on two types of core strength: the extended body position and the compression.
With this video, I’m starting a series of workouts. First we’ll focus mainly on the extended body position and will do beginner, intermediate and advanced workouts, then we’ll do the same with the compression strength.
I will post the following videos in every 4 weeks, and will do the same with the compression workouts from the date of the first upload.
If you follow these workouts and do them for at least 4 weeks each, you’ll always find the next one on the channel, and you can build a decent core strength as gymnasts do focusing on the two areas I’ve mentioned.
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[@somethingandahalf]

the most important thing is keeping your toes extended, makes a massive difference in core engagement and something i didnt use to do

[@GymnasticsMethod]

Word!

[@mikebrown9521]

I’m 62 years old, I’m going to ad this core workout to my exercise routine.

[@loot6]

What's the relevance of your age, only 75 or over is worth bragging about.

[@christianh08]

For anyone having trouble with posterior pelvic tilt: making your back touch the floor, I noticed that instantly when I started squeezing my glutes it completely fixed my form, honestly I was very surprised

[@TheCyaf974]

Found your channel recently And I only have two things to say... 1 I freakin love it 2 thank you very very much for what you're doing (gonna check your programs bro) 💪🏾🔥

[@GymnasticsMethod]

Thank you! I’m glad you like it, appreciate the comment!

[@possle]

Simply and so effective. A definite daily core workout

[@GymnasticsMethod]

🙏

[@walowalt4655]

Adam did it so easily bcz he is a pro already..guys, if u r a beginner, dont feel discourage if u cant do as good as adam can do..we just need to start slowly, and surely we will improve day by day..keep going..trust the process👍👍😁😁

[@shaneashby5890]

This channel gives us so much value! 💪

[@refatrabadi6656]

Your don’t do’s is as valuable as the do’s . I want to work on my abs and in a safe way while also I am working on getting my back stronger

[@kckamleshshrivastava5105]

Sir this will help me alot to start calisthenics. THNX a lot ,I am going to start calisthenics from tomorrow.

[@J.YNWA8]

did you start?

[@besmart2350]

the abdominal starts burning after this one, thank you, very good workout

[@fp-k1ng_cze105]

One of the best channels! Greetings from Czech Republic 🫡🫡🫡

[@GymnasticsMethod]

thank you!!

[@andreyzhiltsov2641]

Hi, Adam, very nice channel! And I love your explanations. Can I ask a couple of questions, though? 1. I see the comment about tuck rotations below already, but still I would like to ask: I feel that it's rather easy to do the rotations if the upper part of the body is fully on the ground. when I tried to lift the shoulders, I felt the abs much more... Or still your advice is to be fully on the ground? I can fully rotate the trunk in both options... 2. How hard should I press my lower back to the ground in hollow hold (posterior pelvic tilt)? when I manage to keep the lower back on the ground, yes, it is much harder to keep all 60s, but it is sometimes hard to breathe :), I notice that by the end of these 60s my lower back slightly comes off the ground, especially in the 4th circle 3. Now I am trying to increase the reps of my chest-to-bar pull-ups (I really liked your implementation, but I can only do 7 instead of usual 14 chin-over-the -bar), so I have designated pull-up days and can do this abs routine 4 rounds with 30s rest after pull ups.. but I like circuit training more and in future I intend to do basic pull-push-squat exercises in circles, is it ok to insert something like these exercises into a circle? will they be just as intensive for the core as making 3-5 rounds of these exercises only?

[@DiegoJutsu]

this channel needs to blow up

[@GymnasticsMethod]

haha thanks :D

[@changminscreamsalot]

My flexibility/contortion coach wants me to work on my core and stability (it's my homework gah), your exercises are exactly what I'm looking for. Keep up the good work, man! (I'm probs the 8,000th person to tell you, but I wish I looked as great as you shirtless)

[@GymnasticsMethod]

Nothing is impossible!

[@thomasgrabowski2202]

Never trained abs in my Life. This is much needed. I want to do a hand stand. And many more calisthenics movements!!! 😈😄

[@fnegnilr]

My weakest area.... Gonna do this, thanks!

[@GymnasticsMethod]

Great, good luck!

[@jdabelado716]

Awesome! I've subscribed!

[@GymnasticsMethod]

thank you!

[@lylesmith3506]

Love this video. Still working on my times.

[@GymnasticsMethod]

🙏💪

[@Eric-nb7vg]

What a fenomenal channel! Thanks 🙏

[@GymnasticsMethod]

Thank you!

[@روح-د9ر]

This is more scientific than science after hours of bs I watched here in youtube on this topic I must admit that I was waiting for you since years!

[@abhinav9526]

Please make a playlist of workout plans for all body parts

[@jumboon]

Hu-ho!!! Used to do the hollow the wrong way. My legs were lifted too much. Lesson learnt! 😃Thank you for the video.

[@marcosvandervalk4853]

Start @04:23 Thanks man!

[@GymnasticsMethod]

🙏🙏💪

[@rodrigovettel5348]

Adam, parabéns pelo canal, pois estou começando a treinar com os teus métodos!

[@cordellsenior9935]

Super. Thank you so much for sharing.

[@AlainBoudard]

Awesome content, gives you great motivation ! Thanks 🙂

[@GymnasticsMethod]

Thank you!

[@bradlypilgard5883]

Thanks perfect just what I was looking for

[@emmanuelbenitez9628]

Hi Adam! I’m a big fan of you 👏🏼 i have a question, the muscles worked in supermans are the low back muscles, like the ones that deadlift work?

[@paulrodberg]

Thank you so much for your teachings.

[@JH-bh5lm]

Your videos are so useful ! Thank you very much

[@namenone8387]

I found the right channel! thank you!

[@GymnasticsMethod]

Yeeee! I’m glad you like it! 😁

[@a.l.alexander3668]

Ok I’ll follow along

[@hamadadragon970]

This work is very nice, because I am rehearsing with you Please more ❤️

[@saschabraband4528]

Your Videos are so great. I learned a lot from it 👍🏻

[@GymnasticsMethod]

Happy to hear that!

[@michealfrank461]

Instantly subscribed, thank you for this

[@GymnasticsMethod]

Awesome, thank you!

[@rynor7132]

Love it. Thanks

[@Fit81]

this looks great! thanks for sharing 👍👍

[@GymnasticsMethod]

I’m glad you like it!

[@sl5932]

this is going to be quite a project

[@kbflorida888]

You are a fantastic teacher!

[@jndrgr]

Tnx for this video! I'm going to do it right now!

[@GymnasticsMethod]

Let’s go!!

[@19kidkid]

is there any better exercises than those ? i am done with week 4 3 sets of all exercises. Trying to learn handstands and muscles ups.

[@believeurhappy4410]

Thanks ❤ Great video

[@jimanHK]

thank you for sharing, awesome content,

[@GymnasticsMethod]

thank you!

[@aderahmadw]

Great video and simple understandable explanation, thankfully i found this channel. Btw the song is lit, what is the title?

[@GymnasticsMethod]

Thank you! I made all the tracks in the video

[@murilo.S.W1786]

thank you

[@mamoako1521]

4:29 Starting 15, 30, 45, 60

[@momed9040]

Thank u for everything that u do adam.

[@GymnasticsMethod]

My pleasure!

[@bengermanb]

I have a difficult time keeping my lower back pressed into the ground. My back will give out before my abs. How do I fix this?

[@GymnasticsMethod]

Consistency, choosing the right leverage and if you have lower crossed syndrome, working on hip flexors stretches

[@Evanachris]

Video starts at 4:28

[@GymnasticsMethod]

I just added this info to the new video!

[@besibega3817]

I’v been watching your videos for a while an recently subscribed. I find your videos very useful. One question: how many repetitions for this group of exercises? Thank you for your work

[@Akagami753]

Thank you very much for this video😊

[@GymnasticsMethod]

Your welcome!

[@travv88]

Dude this is tough. I managed to basically do the full amount for each exercise for the first set.

[@renztesalona5806]

just a question why does my lower back goes up during hollow body hold I can't contract it down

[@macrose92]

Great video. I have learnt a lot from your videos.

[@GymnasticsMethod]

I'm happy to hear that!

[@Raven-vo3sh]

Hi Adam, how would you include this workout in a weekly routine? I use Upper/Lower splits.

[@GymnasticsMethod]

You can do it at the end of the workout as finisher

[@vineegc480]

Can I do this everyday? (successes for you. I'm a big fan!)

[@GymnasticsMethod]

3-4x a week is enough

[@vineegc480]

@@GymnasticsMethod thank you =)

[@avechristusrexchristisking]

Please make a video about gymnast's biceps

[@GymnasticsMethod]

Will do!

[@veselinvasilev9362]

Thank you!

[@GymnasticsMethod]

🙏

[@imthiyazibrahim3108]

Thankyou

[@iridiculous8662]

would you say your older video where you included rocking would be more advanced?

[@user-sd1qq9ys1v]

would you say the ab wheel roll out is a good exercise?

[@travv88]

he did a video about it. it's ok but these types of exercises are superior. look up "ab wheel" on his channel.

[@thomasgrabowski2202]

My hollow body is only.13 seconds. LOL!!! 60 seconds wow. Ill get there!!

[@aloniutube]

What about using the pull up bar for abs exercises? Is it more intense? I feel exhausted after then and I feel my core but I don’t feel the “burn”

[@pepitonuncapaga4106]

Awesome routine, i have a question; how many rest time between the circuits?

[@meitar3949]

04:30

[@Oshianis]

Hey Adam, This routine drastically reduces tension headaches and prevents them. Is it gentle enough for me to do daily ?

[@ИванИванов-ю6э9р]

thanks alot brother!!

[@GymnasticsMethod]

🙏

[@11.phamvanhau40]

isometric or dynamic is better for core in skill training

[@dheerajnimbha3107]

Sir i watch your exercise in this video but I have a question you said that do this circuit or round without rest between exercise and when you complete your ciruit or round then rest or do 3 to 4 round so I am confused between two points 1 that should I do these 4 exercise in one round one after one immediately without rest as a circuit as a round and do 3 to 5 set as training level 2 is that we have to perform each exercise saprately with rest between set and each exercise So I was confused with these 2 point what should I do combined all these 4 exercise in a 1 round without rest between exercise as like circuit and do 3 to 4 round like that and another option is do every exercise saprately with rest between exercise and set also please sir reply me i will be really glad 🙂👍

[@myles_1616]

do u have to wait 4weeks to move to the next 1

[@nameisamine]

Great video it was pretty easy tho, I guess I just do more rounds until I break form?

[@GymnasticsMethod]

You can do more rounds for sure! Check out the next workouts too!

[@shakaama]

Any updates on this?

[@GymnasticsMethod]

You can find the full playlist!

[@Н.А-ц7в]

5:43 my shoulders get stiff doing this, how to fix that? (also my legs are getting stiff doing these 6:47 and 8:00)

[@docktor1]

I feel I'm doing nothing when doing tuck rotation am I doing it wrong or thats how it is

[@pouterbuttercup9665]

Do you do this everyday or once a week or something else?

[@GymnasticsMethod]

3-4 times a week is a good number.

[@KavYT]

great vid! but could you make a vid on straight arm strength training?

[@GymnasticsMethod]

Yes, will do!

[@4dhord]

So when i do tuck rotations i cant put my legs on the ground, because my shoulders are getting of the ground and feel some stretching there.... should I do them even my shoulders are leaving the ground or just till i can without moving my back off the ground?

[@GymnasticsMethod]

Just do it in the biggest possible range of motion with your back on the ground!

[@MLcra.official1624]

Hello, truly i liké 👍 your gym training program, you're strong, ans i hope to see the next vidéo please ?

[@GymnasticsMethod]

It's been just uploaded!

[@jackmcc9566]

How many times a week should I do these exercises ?

[@GymnasticsMethod]

3 times a week is a great plan

[@ohanesmanoukian7745]

Superbe 👍

[@HolgerUlland]

Adam: How tall are you? I have read some month ago, that nobody in the world who can do the full planche, the flag or the front and back lever, is taller than 1,80 m. Is that true according to your experience?

[@markschroter2640]

But...but, it looks so easy....

[@jorgeestaire9349]

Please, porque no ponéis los subtítulos en Español? Please, thanks

[@icaropinto1334]

Thx!! I think I need this to progress in front lever don't I? xD

[@GymnasticsMethod]

Definitely a must to be good in hollow body and all these.

[@icaropinto1334]

@@GymnasticsMethod Going to the second week!! Thx!!

[@julieplummer6611]

I know this is all about form and execution but your perfect physique is almost too distracting for words!😂

[@balintgg]

04:22 jump to routine

[@arrifyahia9025]

beeg fanes i wich you geves more

[@ozzy6162]

Oops - I presume I'm supposed to breathe. 😵‍💫

[@Marusija8]

👍👍👍👍👍👍👍👍⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

[@bidensenile4196]

👍👍👍🙏

[@israelolvera558]

🥰💖💯😍❣️🌟😊😘😇

[@JamieVegan8]

this guy is the biggest grifter/ goof around

[@Usertwoeight]

@jamieveganarchist5069 why do you say that? Hope you expand on your comment. Genuinely curious because I think he offers solid advice that I have never paid for. Ever.

[@gusprieto8045]

Please just get to the point .to much talking .geez

[@GymnasticsMethod]

Lol. If you’re looking for workouts with no explanation, this channel is not for you! There is literally nothing else in this video, but the short explanation of the exercises and the workout :D

[@Akagami753]

@@GymnasticsMethod True

[@GymnasticsMethod]

@Charly that would make no sense. Just skip that part if doing again, it’s not that bad

[@ComeinCiderbox]

You sound foreign, stop being foreign please

[@Psi-Ink]

Thank you!