I did gymnastics for 15 years growing up and competed for 10. To quote Stick It, "The things gymnasts do make Navy SEALs look like wusses. And we do them without a gun!" Don't get me wrong, I was no Simone Biles or Katelyn Ohashi, but I had abs of steel and a love for the sport.
I never wanted to let go of striving to compete on the collegiate level, but when I realized my body couldn't handle the strain, I had to change my perspective and find another way to stay in shape. That's when I became a gym rat (and yes, I was that girl who did splits in the corner during my cooldowns).
Before the end of every gymnastics practice, we'd do half-hour sessions of conditioning. This included a lot of bodyweight exercises that kept our arms, abs, and quads strong so that, after flying through the air, we'd land on our feet safely. Here are the moves I still incorporate into my sweat sessions today. Add a few — some of which you'll recognize — to your next workout for an extra challenge.
V-ups were probably the ab workout we did the most at the end of practice. I love them and you will too once you feel your core burn.
Supermans are a great way to tone your glutes and lower back. Plus, you'll feel some heat in your shoulders as well.
Whenever my high school gymnastics coach would assign wall sits, the whole team would have the same reaction: pure panic (probably because we did them for five minutes straight).
If these are too easy for you, try doing them with your heels hanging off a stair.
I would check out more beginner moves if you've never tried handstands before, but this variation facing the wall is easy on your shoulders (just make sure you're still engaging your core).
We called these "leg lifts" and would do them hanging from the high bar.
Flutter kicks are harder than they look (trust me).
At gymnastics practice, we did planks until our whole bodies shook. It was brutal.
Hollow holds were (and still are) absolutely killer.
I used to have a love-hate relationship with these.
We did pull-ups without assistance (even though sometimes my coach would help us out if she was feeling nice), but I highly recommend starting with a resistance band.
For an extra challenge, try adding in V-ups to the end of these hollow holds.
We did a lot of elevated push-ups during gymnastics practice. Putting your feet on a medicine ball — or even the end of your bed — adds intensity to the regular push-up.