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How to get Gymnast Abs!!

Let me know in the comments if you like this list, if it burns, or if I should post more of my lists on here!

This is probably my team’s favorite ab workout so today im sharing it with you guys!

It should take around 10 minutes to fully run through

Here are the explanations:

1. leg lift but up; to do this lay down and raise your feet so your hips are in a 90* angle, then lower your feet so they almost hit the ground and raise them back to the starting position, then lift your but off the floor slightly (or think lift your toes to the ceiling straight up), and that is one!

2. Toe taps; same position but instead of lowering keep your feet there and touch the ground, your toes, then back to the ground, and that is one!

3. Crunches; lay down with bent knees and hands on your head, then lift your shoulders off the ground and make sure your elbows dont come forward too and that is one!

4. Knee raises; in a hip bridge lift one foot off the ground (keeping it bent), return it to the ground then tap your butt on the ground; repeat for other leg, and that is one!

5. Penguins; lay down with bent knees with your arms down beside you, lift just your shoulders off the ground and tap you ankle with you hand, then tap the otherside ankle with your other hand, and that is one!

6. Russian twist; sit down on the ground, lean back a bit and raise your legs off the ground with bent knees (so only your butt is on the ground) hold your hands and touch the ground next to you, then the otherside, and that is one!

7. For this I will explain what PTABs are; it is an acronym my team made meaning post-trauma abs, for this you will lay in a hollow shape and do a bicycle on each side (touch opposite elbow to opposite knee) then a single leg v-up on each side (lift one leg up and chest up at the same time); and that is one, if it is too hard for you to do 30, like it is for some of my teammates, you can do only 15 which is counting each side as one!

8. Tuck up, v-up, straddle up; Kinda self explanatory, you sit up into a tuck position like the one you do for Russian twists, lay back down, sit up in a straight legged pike, lay back down, sit up into a straddle touch the ground, then lay back down, and that is one!

9. Flutters; in a hollow hold your feet will go up and down separately in a flutter like motion, up and down with both feet is one.

Switchies; in a hollow hold, your feet will switch from being one on top of the other to being below the other, so its like making a semi-circle with your feet, two switches is one!

10. Hollow hold; simple as that but will burn soo bad, keep your shoulders and your feet off the ground for 30 seconds making sure you do not grab your legs!

And now you are finally done! If you do not feel like that did enough for you, first make sure you are doing the exercises right, but if so and you’re just so strong like that, repeat the list once more!!

#gymnastics #conditioningworkout #abworkouts #absactivated #summerbod

2025/7/21 Edited to

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