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 !

[@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.

[@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

[@stephankuhn-logan5082]

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

[@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 :)

[@natachaoceane]

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

[@BodyweightWarrior]

Welcome Natacha :)

[@rundownvids7085]

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

[@BodyweightWarrior]

Thanks! Glad to help :)

[@analicearmbruster6441]

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

[@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.

[@OsmiumFist]

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

[@growingannanas]

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

[@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

[@MrDesertmike]

Any & all info you bring is SPOT ON

[@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.

[@VespexWellness]

Thank you. Very inspirational.

[@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!

[@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.

[@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

[@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 :)

[@TimShieff]

3 solid ones there im gonna try em

[@marigonzalezwellness]

What a great training!

[@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

[@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 :)

[@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 :)

[@Rajbruv_8]

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

[@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.

[@Uranya]

helpful as always!

[@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

[@gojuboxer4224]

Very direct and great instruction!!!!

[@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 :)

[@ZafarKhan-nt7uc]

Thanks Tom, just what I needed to get started.

[@Drangus3]

Thank you Tom. Great content excellently delivered👍

[@alexandekor]

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

[@efarmer385]

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

[@xxfennyxxrockz4133]

Thank you!

[@DaObamaNableSnowman]

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

[@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. 😊

[@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! ;)

[@ThenextJohnnyCrack]

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

[@JoePalma-h4p]

Great video😊

[@mordenindia5384]

Very helpful

[@MrGallinaro]

Outstanding video! Excellent 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 :)

[@Ruskilaxi]

Great video, very thorough!

[@igloo2862]

Wonderful video sir

[@jasminechavez8639]

thanks cody fern

[@dannygruby271]

This is really great! Thanks

[@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!

[@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 :)

[@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

[@thecelticdancer1]

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

[@bodysculpture5495]

very usefull and efective video

[@Mutu-yp8ll]

great video keep going

[@BodyweightWarrior]

Thanks bro

[@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 :)

[@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.

[@noa5380]

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

[@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?

[@erichill5328]

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

[@BodyweightWarrior]

Ah awesome, thanks Eric!

[@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)?

[@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! 😂🤣😂

[@javierrea9869]

Muy buenos los ejercicios. Gracias.

[@muradkarimov5230]

Супер упражнение обязательно повторю спосибо

[@A2K-LifeOnEarth]

Good one

[@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?

[@charlescarpenter9238]

This is a great one!

[@BodyweightWarrior]

Glad you enjoyed Charles :)

[@gamerx30]

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

[@barakmaimon2001]

top 3 workout/recovery/general supplements?

[@BodyweightWarrior]

Great suggestion :)

[@martica1609]

Barak Maimon s

[@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!

[@FredoBernardo]

great vid, will definitely do them, thanks!

[@BodyweightWarrior]

awesome Fredo :)

[@callmesupreme1533]

Nice ones!!

[@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.

[@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?

[@Cacophony314]

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

[@latinbritneyspears5241]

VERY GOOD!!! Thank u

[@migram4190]

Wow your obliques are amazing!! 😲

[@neomileft3409]

May God bless all of you and your families more.

[@MelCraft10]

You must've been dying by the end of this. I'd know... Cuz I'm already dead =)

[@albertoamaduzzi2065]

Cardio exercises!

[@firdous43]

Is this can give help in parkour ? For beginners

[@caroldurand6803]

awesome!!

[@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?

[@joshmeep1058]

Is it bad idea to hold for more than 5- 10 mins…if one progressively gets better and better at it can they hold these positions till fatigue or it’s a bad idea

[@ayan4697]

I'm gonna die hahaha! Feels great on my core though, thanks bro!

[@kylekidder3949]

Your top three exercises on rings.

[@BodyweightWarrior]

love it :)

[@conspiracychris4742]

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

[@citytrees1752]

nice

[@llamaqueen8736]

Top 3 tips for back tuck

[@lauradelafamiliacano2351]

thanks a lot!!!

[@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

[@akbar657]

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

[@alexmaurer2341]

well explained !!👌

[@BodyweightWarrior]

Thanks Alex :)

[@joe604ipod]

Should I do 60 second holds every day? Thanks

[@Stantheman848]

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

[@KESHAVN90]

Superrr&Great!

[@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

[@lorinzarth2551]

my favorite exercises: mountain climers & the russian twist