Gymnasts are known for their lean, sculpted abs and incredible core strength. Spend five minutes watching an elite gymnast, and you’ll notice something unique: their midsection barely moves.
So, what makes a gymnast’s abs different from the average person’s?
They’re Built to Resist Movement
While most people train abs with crunches or sit-ups, gymnasts spend just as much time training their core to resist motion. Whether it’s holding a handstand, sticking a landing, or staying rigid during a tumbling pass, their abs act like a stabilizing shield for the spine.
They Train the Whole Core, Not Just the Six-Pack
Gymnasts don’t only target the rectus abdominis (the “six-pack” muscle). They strengthen the transverse abdominis (deep stabilizers), obliques (for rotation and anti-rotation), the lower back, and even the pelvic floor. It’s a complete 360° approach to core training.
They Use Full-Body Movements
Instead of isolating muscles, gymnasts use compound movements that integrate the abs with shoulders, hips, and legs. Hollow holds, leg raises, and L-sits teach the core to work with the entire body, building strength that translates to athletic movement.
They Train in Extreme Positions
Forget endless crunches—gymnasts train their abs in extreme and often suspended positions. Hollow holds, dragon flags, and planches challenge both strength and stability while teaching control under tension.
They Prioritize Form Over Reps
Gymnasts value precision. Every rep is performed with perfect pelvic tilt, tight shapes, and full-body engagement. Even simple moves like leg raises are executed with laser focus, ensuring maximum activation and safe progression.
If you want abs that not only look good but also help you move, perform, and feel stronger, training like a gymnast is the way to go.
The 8 Best Gymnast Ab Exercises
Here are eight exercises elite gymnasts swear by, arranged from beginner-friendly to advanced.
1. Hollow Body Hold
The holloThe hollow body hold is the cornerstone of gymnastics core training. It looks simple but requires full-body tension The hollow body hold is the cornerstone of gymnastics core training. It looks simple but requires full-body tension and deep abdominal engagement.
- Setup: Lie on your back with your knees tucked toward your chest.
- Posterior Pelvic Tilt: Press your lower back firmly into the floor.
- Upper Back: Keep your shoulder blades slightly lifted off the floor.
- Arms and Legs: Extend your arms overhead and straighten your legs, keeping them together.
If the full position feels too tough, bend your knees until you can hold the lower-back contact.
Goal: Hold for 45–60 seconds.
Muscles Worked: Transverse abdominis, rectus abdominis, obliques, hip flexors.
2. Hollow Body Rocks
Once you master the hold, add motion with hollow body rocks to build dynamic stability.
- Setup: Stay in the hollow position with arms overhead and legs straight.
- Movement: Rock forward and back like a rocking chair, using your abs to stay controlled.
Goal: 30 smooth reps.
Muscles Worked: Transverse abdominis, rectus abdominis, lower back stabilizers.
3. Dragon Flag
Made famous by Bruce Lee, this advanced move challenges your entire core.
- Setup: Hold a sturdy surface behind your head. Keep elbows bent and forearms parallel.
- Movement: Lift your body into a straight line, then lower slowly without collapsing.
Progressions: Tuck → advanced tuck → half lay → straddle → full extension.
Goal: 5 controlled reps or a 20-second hold.
Muscles Worked: Rectus abdominis, transverse abdominis, hip flexors, glutes, spinal erectors.ps or a 20-second hold.
4. Long Push-Up Hold
Think of this as a hollow body hold flipped upside down.
- Setup: Begin in a push-up position. Walk your hands slightly forward.
- Engagement: Tuck your pelvis, squeeze your glutes, and maintain a straight line.
Goal: Hold for 30 seconds.
Muscles Worked: Abs, obliques, shoulders, chest, glutes. Hold for 30 seconds with perfect alignment.
5. Seated Leg Raises
A simple-looking move that lights up the lower abs.
- Setup: Sit with legs straight (or straddled). Place hands on the floor for support.
- Movement: Lift your legs without letting heels touch the floor. Keep them straight and tight.
Goal: 10 reps + 10-second hold.
Muscles Worked: Lower abs, hip flexors, quads, transverse abdominis.
6. L-Sit Hold
A gymnast staple that builds both strength and control.
- Setup: Sit on the ground or parallettes. Place your hands by your hips and press down.
- Movement: Lift your legs forward into an “L” shape, keeping your body off the floor.
Progressions: Tuck → one leg extended → full L-sit.
Goal: 15-second hold.
Muscles Worked: Abs, hip flexors, quads, triceps, shoulders.
7. V-Sit Ups
A powerful dynamic core exercise.
- Setup: Start in a hollow body position with arms overhead.
- Movement: Lift your torso and legs together into a V-shape. Reach forward, then lower with control.
Goal: 15 reps.
Muscles Worked: Rectus abdominis, hip flexors, obliques, lower back.
8. Hanging Leg Raises
One of the most challenging ab moves, demanding both strength and flexibility.
- Setup: Hang passively from a pull-up bar.
- Movement: Lift your straight legs as high as possible, aiming to close the body at the hips.
Easier option: Tuck raises.
Goal: 10 reps.
Muscles Worked: Lower abs, hip flexors, grip/forearms, lats.
How to Build a Gymnast’s Abs Routine
If you want a strong, defined core like a gymnast, this routine is a great place to start.
Beginner Routine
- Hollow Body Hold – 3 × 30–45 sec
Lie on your back. Lift arms and legs. Keep your lower back pressed to the floor. - Seated Leg Raises – 3 × 10 reps
Sit on the floor, legs straight. Lift them up and down without touching the ground. - Long Push-Up Hold – 3 × 20–30 sec
Hold a push-up position. Keep your body straight, abs and glutes tight.
Intermediate Routine
- Hollow Body Rocks – 3 × 20 reps
Rock back and forth in the hollow body position. Keep the motion small and controlled. - Hanging Leg Raises (Tuck or Straddle) – 3 × 10 reps
Hang from a bar. Lift your knees or legs toward your chest. - V Sit-Ups – 3 × 15 reps
Raise your legs and torso together to form a “V.” Lower down slowly. - L-Sit Hold – 3 × 10–15 sec
Push through your hands and hold your legs straight in front of you.
Advanced Routine
- Dragon Flags – 5 reps + 20 sec hold
Hold a sturdy surface. Raise your body straight up, lower down slowly. - Hanging Leg Raises (Straight Legs) – 3 × 10 reps
Hang from a bar. Lift your legs straight up as high as you can. - Full L-Sit Hold – 3 × 15 sec
Same as the L-sit, but keep your legs fully straight the whole time. - Hollow Body Rocks – 3 × 30 reps
Same rocking move, but with more reps.
Do this 3–4 times per week. Pick the level that feels right, and move up when you get stronger.
