DrillsAndSkills.com

abelson · Joined: 26 Dec 2005 Posts: 113

Tip guy et al, you mention the necessity of having very strong Abs, sides and a low back for gymnastic stunts. Which exercises do you think are the best for such endeavors? Could you suggest a routine to really kick your blank in this area? Thank you so much

Coach Blair · Joined: 09 Jan 2003 Posts: 1492 Location: Bay area/Sacto

Fun one is start in hollow position, V-up, turn over through superman to hollow, V-up. Repeat to other side. 30 reps. The point is no rest phase as the limbs will not contact the floor in the roll through.

Circuit of:

Leg lift to inversion on a high bar or Leg lift through the bars to Inverted L

V ups or inverted situps.

Straight body lifts ( think Dragon Flags ) from floor to inversion in candlestick

Hug a twinkie.

Perhaps something like med ball twists or inverted sideways situps. Glute Ham machine.

In the workoutlog, I thought there was something ab/core all out but can't find it.

SparkleGymnast · Joined: 08 Nov 2006 Posts: 57 Location: California!!

Could I ask what are 'hug a twinkie' and 'straight body lifts' are?

Coach Blair · Joined: 09 Jan 2003 Posts: 1492 Location: Bay area/Sacto

Hug a twinkie:

Basically lay with your torso on a horse or table. I make the kids have the belly button hanging off so it uses more of their midline versus just having their hips hang off. Legs should be able to dangle free and not touch ground. Lift legs to horizontal or above. Sometimes called Reverse Hyper extension or Supermans.

Straight Body Lifts:

Or rather TipGuys version. Basically lay on the ground and grab something behind your head. Instead of just lifting your toes, bending at the hips and straightening out to a candlestick, you'll lift your entire body in a straight line from your shoulder to candle. It's a variation on front levers or dragon flags.

TipGuy · Posted: Wed Nov 07, 2007 8:13 pm Post subject:

Hanging leg lifts, hollow rocks, arch rocks, hug a twinkie, back extensions, straight body lifts, side rocks, v ups, candlestick med ball throws, various levers, seated straddle and piked leg lifts
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jacquie · Joined: 19 Sep 2004 Posts: 53

our coach always says leg raises should be sets of 'left, right, centre' to be able to work sides as well as mid abs.