Gymnasts are known for their lean, sculpted abs and incredible core strength. Spend five minutes watching an elite gymnast, and you’ll see something that sets them apart—their midsection barely moves. That level of core strength isn’t just for aesthetics. It’s built for performance.
So what makes gymnasts’ abs so different?
They’re Built to Resist Movement
While most people train their abs with crunches or sit-ups—exercises that make the core create movement—gymnasts focus just as much on resisting it. Whether it’s holding a handstand, sticking a landing, or keeping straight during a tumbling pass, their core works continuously to stabilize the spine and maintain body alignment.
They Train the Whole Core, Not Just the Six-Pack
Gymnasts don’t just target the visible rectus abdominis (the six-pack). They train everything: deep core stabilizers like the transverse abdominis, obliques for rotation and anti-rotation, lower back muscles, and even the pelvic floor. It’s a 360-degree approach to core training.
They Use Full-Body Movements
Instead of isolating muscles, gymnasts build core strength through compound movements that integrate the abs with other muscle groups. Exercises like hollow holds, leg raises, and L-sits coordinate the core with the shoulders, hips, and legs, ensuring that their abs are not only strong but functional.
They Train in Extreme Positions
You won’t find gymnasts doing endless crunches. They train their core in dynamic, suspended, or balanced positions, like hollow holds, planches, and flags. These extreme positions challenge both strength and stability under tension, building unmatched control.
They Prioritize Form Over Reps
Gymnasts value quality over quantity. They focus on perfect form, proper pelvic tilt, and full-body tension in every movement. Even basic exercises like leg raises are performed with laser-like precision, ensuring that their core remains fully engaged and functioning at its highest level.
If you want abs that do more than just look good—abs that help you move better, perform better, and feel stronger—the gymnast approach is the one to follow.
Next, we’ll walk you through eight of the most effective ab exercises used by elite gymnasts, organized in progressive order.
1. Hollow Body Position
The hollow body hold is a foundational exercise that targets the deep abdominal muscles. To perform this exercise, start by lying on your back and getting into the hollow body position, which begins with your knees tucked toward your chest. Focus on the following key points:
- Posterior Pelvic Tilt: Ensure your lower back is pressed firmly into the floor at all times.
- Upper Back Position: Keep your scapula (shoulder blades) off the floor and round your upper back slightly.
- Leg and Arm Position: Raise your arms next to your ears and keep your legs straight and close together. If the full position is too challenging, bend your legs until your lower back stays grounded.
Aim to hold this position for 45 to 60 seconds, ensuring that your body remains engaged and stable.
2. Hollow Body Rocks
Building on the hollow body hold, the hollow body rock introduces dynamic movement while maintaining the same core engagement. The goal is to rock gently back and forth, using your abs to control the movement. Here’s how to perform it:
- Position: Maintain the hollow body hold with your back rounded, legs straight, and arms locked next to your ears.
- Movement: Begin the rocking motion by lifting your legs and upper body slightly in alternating, controlled movements. The movement should be smooth, like a rocking chair, and you should avoid large, jerky motions.
A good goal for this exercise is 30 reps, with the focus on rhythm and maintaining the hollow body position throughout.
3. Dragon Flag
The Dragon Flag is one of the most advanced and impressive core exercises you can do. Popularized by Bruce Lee, this movement targets the entire core, especially the rectus abdominis (the “six-pack” muscles), but also the transverse abdominis, which provides deep stabilization for the spine. It also engages the hip flexors and glutes.
Here’s how to execute it:
- Setup: Find a stable pole or bar to hold onto (such as a wall bar or the bottom of a closed door). Grip the bar with your elbows bent and forearms parallel to the ground.
- Movement: Engage your core, press your pelvis into a posterior tilt, and lift your legs and torso off the ground, creating a straight line from your head to your feet. Keep your glutes and abs engaged, and lower your body slowly with control before returning to the starting position.
For beginners, start with the tuck position and gradually progress to more extended variations, including half lay, straddle, and full extended legs. Strive for five reps or a 20-second hold.
4. Long Push-Up Hold
The long push-up hold is similar to the hollow body position but performed in an inverted plank position. This exercise engages the shoulders, abs, and glutes:
- Setup: Start in a push-up position with your arms extended, elbows locked, and hands shoulder-width apart.
- Core Engagement: Focus on maintaining a posterior pelvic tilt, keeping your body in a straight line from head to heels. Engage your glutes and abs to avoid any sagging in the lower back.
Try holding this position for 30 seconds, ensuring that your body remains rigid and aligned throughout.
5. Seated Leg Raises
Seated leg raises are great for developing compression strength and targeting the lower abs. This exercise helps you build stability in the lower body while maintaining tightness in the core. Here’s how to perform this exercise:
- Position: Sit with your legs straight out in front of you (you can also try a straddle position for a greater challenge). Place your hands on the floor for support.
- Movement: Raise your legs without letting your heels touch the ground. Focus on contracting your abs as you lift your legs while keeping them straight and tight.
A good target is 10 reps, holding the legs raised for 10 seconds each.
6. L-Sit Hold
The L-sit builds endurance and control in the core while engaging the shoulders and arms. Mastering this exercise is crucial for gymnasts who need to maintain tight body positions during routines and transitions.
- Setup: Sit on the floor with your legs straight out in front of you. Place your hands on the floor beside your hips and press your palms down.
- Movement: Lift your legs and torso off the ground, keeping your legs straight and your body upright. Engage your abs and keep your arms fully extended for support.
Start with a tuck hold, gradually extending your legs as you gain strength. Aim for a 15-second hold, with more time as you progress.
7. V-Sit Ups
The V-Sit Up is a dynamic core exercise that works the abs, hip flexors, and lower back while improving flexibility and control. Here’s how to do them:
- Position: Begin in the hollow body position, with your arms extended over your head and legs straight.
- Movement: Use your core to raise your legs and torso simultaneously, folding your body into a V-shape. Touch the floor in front of your feet, then slowly lower yourself back to the starting position.
Aim for 15 reps, and focus on maintaining good form throughout.
8. Hanging Leg Raises
Hanging Leg Raises are an advanced core exercise that targets the abs, hip flexors, and lower back, while also requiring significant grip strength and stability. To perform this exercise:
- Setup: Find a bar to hang from and grab it with both hands. Let your body hang passively, with your legs straight and your core relaxed.
- Movement: From the passive hang, raise your legs as high as possible, aiming to bring them up to hip level or higher. Focus on squeezing your abs to initiate the movement rather than relying on your hips or legs.
Aiming for 10 reps is a solid goal. If you’re unable to raise your legs fully, start with tuck leg raises until you build enough strength for the full version.
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
1. Hollow Body Hold – 3 sets of 30–45 seconds
Lie on your back. Lift your arms and legs. Keep your lower back flat on the floor.
2. Seated Leg Raises (Tuck or Straight Legs) – 3 sets of 10 reps
Sit on the floor, lift your legs up and down without touching the ground.
3. Long Push-Up Hold – 3 sets of 20–30 seconds
Hold a push-up with your body in a straight line. Keep your abs and glutes tight.
Intermediate Routine
1. Hollow Body Rocks – 3 sets of 20 rocks
Same position as before, but rock gently back and forth.
2. Hanging Leg Raises (Tuck or Straddle) – 3 sets of 10 reps
Hang from a bar and lift your knees or legs up.
3. V Sit-Ups – 3 sets of 15 reps
Lift your upper body and legs to form a “V” shape. Lower down with control.
4. L-Sit Hold – 3 sets of 10–15 seconds
Hold your body off the ground with legs straight out in front.
Advanced Routine
1. Dragon Flags – 5 reps + 20-second hold
Lie down and lift your body up straight. Lower down slowly and hold near the floor.
2. Hanging Leg Raises (Straight Legs) – 3 sets of 10 reps
Hang from a bar and lift your straight legs as high as you can.
3. Full L-Sit Hold – 3 sets of 15 seconds
Like the earlier L-sit, but legs stay straight the whole time.
4. Hollow Body Rocks – 3 sets of 30 rocks
Same as before, just more reps now.
Start with the level that feels right for you. Try to do this workout 3 to 4 times a week. That’s enough to get stronger, but still gives your body time to rest. After your workout, take a few minutes to stretch. Stretching your abs, hips, and back will help your body feel better and recover faster.
