10 Exercises You Can Do at Home to Improve your Gymnastics Skills

gymnastics exercises at home

Payton Snodgrass. Beautiful scale!

I’ve put together a list of 10 exercises you can do at home to improve your gymnastics skills.

You might be thinking:

It’s impossible for me to work on my gymnastics skills at home because I don’t have any gymnastics equipment.

Here’s the deal:

It’s not.

The list below has gymnastics exercises you can do at home without any home gymnastics equipment.

Maybe you take a gymnastics class once or twice a week and you want to take your gymnastics to the next level without having to pay for more gym time. Or maybe you are already on a gymnastics team and want to keep improving your gymnastics while you aren’t at the gym. There are many ways to improve outside of the gym and here are some exercises that can help you do that.

Would you like an easy-to-use PDF version of this list? (With 1 bonus exercise!) If so,Click Here to Download



  1. Spider-man Against the Wall:

    Spider-man against the wall (this link has a picture explanation) is a way to work on your handstands. The handstand position is one of the most important positions in gymnastics. Gymnasts do handstands on floor, on beam and on bars. Cartwheels, round-offs, back-handsprings and front-handsprings are all performed by passing through the handstand position. Spider-man against the wall is basically a handstand against the wall, but it’s a way to practice handstands with correct form. To do spider-man against the wall stand with your back against a wall in your house. Put your hands on the floor in front of you, and one at a time put your feet on the wall. Walk your hands closer to the wall as you walk your feet up the wall, until your stomach is touching the wall and you are in a handstand position. Keep your head neutral but look at your hands with your eyes. Hold this for as long as you can before coming down. While you are in the handstand concentrate on tightening up all your muscles and think about pulling your feet up to the ceiling. This is a great way to practice good form because the wall forces your body to be absolutely straight.

  2. Sprints:

    Practicing sprints are a great way to improve your Vault skills, and you can practicing running fast anywhere. Great vaults are quick and powerful, so the faster your run–the more power you will have during your vault.improve gymnastics splits

  3. Splits:

    Working on your splits is a way to improve your flexibility at home. The split shape shows up frequently in gymnastics; the split shape is seen in leaps and jumps. The better you can do splits on the ground, the better you can do them in the air.

  4. Pull-Ups

    : Another great exercise for improving your gymnastics skills at home is pull-ups. You can practice your pull-ups at home by installing a pull-up bar in one of your doorways. A pull-up bar (here is a great one from Amazon for less than $30) is a great piece of home gymnastics equipment.

  5. Scales:

    Practicing your scales at home will help you improve your balance, flexibility and strength which are all crucial for gymnastics. If you aren’t sure what a scale is, stand on one leg and lift the other leg directly in front of you for a front scale or directly behind you for a back scale. Try to stand as long as you can without losing your balance.

  6. Jumps:

    Improve your jumps by practicing straight jumps at home. Keep your body as tight as possible and jump as high as you can while maintaining your body position.

    Jumps To Practice: Straight, Tuck, Straddle, Pike, Split, Wolf, Half Turn, Full Turn

  7. Leaps:

    Gymnasts are required to do leaps on both beam and floor in their routines. Practice makes perfect so practice your leaps at home. Concentrate on keeping your legs straight and coming as high off the ground as you can. Also make sure the angle you make with your legs is even on both sides.

  8. Turns:

    Turns are requirements in both floor and beam routines, just like leaps. You can practice your turns at home on the carpet or on the kitchen floor wearing socks.

  9. Conditioning:

    Any conditioning exercises that make your muscles stronger will help you improveimprove your gymnastics routine your gymnastics. Gymnastics is one of the few sports that uses most of the muscles in your body. Push-ups, Sit-ups, calf-raises are all great exercises to increase your muscles strength. You can track your progress getting stronger.

  10. Your Routine:

    If you have a gymnastics routine, you can practice it at home without the tumbling skills. This is called a “dance-through”, when you do the routine practicing just the dance elements. The more you practice your routine, the less likely you are to forget it at a meet. So practice, practice, practice at home!

I hope these exercises help you improve your gymnastics at home. You might also be interested in skills you can practice at home on your home gymnastics equipment.


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40 comments… add one
  • Dai'Na Brown July 20, 2012, 12:18 am

    i have a important question if your a first time gymnast will alot of injuries be constine

    Reply
    • grace July 2, 2013, 5:40 pm

      no

      Reply
    • Sharlene April 2, 2014, 10:28 am

      I’m a beginner and i had to stop gymnastics from the bars because i broke my ankle but look at me now I’m back in gymnastics

      Reply
    • Stefanie Maners November 21, 2016, 11:46 am

      No you will not get hurt if you listen and do what your coach(s) tell you to do/don’t do. I sprained and almost broke my ankle in gymnastics because I thought that I knew what I was doing so I decided to ignore what my coach told me to do/don’t do. So as long as you listen you will be good.

      Reply
      • Isabella May 4, 2017, 7:37 pm

        I just started gymnastics on May 4, 2017 and I listened to what the coaches said and I never got hurt

        Reply
        • Rachel September 24, 2017, 11:27 am

          I listened to what my coach said and got hurt.

          Reply
    • Grace December 5, 2016, 11:43 am

      It’s important that you take it slow, stretch, learn basic skills, and use you tube tutorials. Ask your coach/parent what you can do
      to be better.

      Reply
    • Savannah October 8, 2017, 1:29 pm

      Since you are first starting out, you probably won’t suffer any serious injuries. You may get the jammed finger, or rolled ankle, which are VERY common in gymnastics and can be quickly healed. But, once you get to doing more advanced skills you risk a more serious injury. But remember, a good way to avoid injury is not rushing to get a skill and listening (and trusting) your coach. Almost all injuries from gymnastics can heal. It all depends how advanced the skill is that you are doing. Hope this helps! 🙂

      Reply
  • Gymnast August 18, 2012, 11:04 pm

    Why won’t my coach move me up? I can do mostly everything in level 4-6

    Reply
    • Marcy January 20, 2014, 2:43 pm

      What level are you in? I know a lot of coaches like myself like to make sure their gymnasts perfect the skills rather than just know how to do it. It also depends on the gym you go to. There are some out there that keep their gymnasts in 1 level for way longer then they need to be just so they can do good at competition….

      Reply
    • Savannah October 8, 2017, 1:31 pm

      Your coach probably doesn’t think you are ready to move. He/she might believe that if you stay in that level, you will score higher. I really wanted to move up when I was in Xcel silver, but my coach made me stay in that level. I scored really well when I stayed. Just trust your coach! 🙂

      Reply
  • gabbie November 11, 2013, 3:17 pm

    cheers the tips got me a 1st place i owe you one

    Reply
  • Angel Mason March 5, 2014, 1:17 pm

    When i was in gymnastics i had an injurer and my doctor said i couldn’t do it any more so i was wondering when is it ok for some one to come back to gymnastics??

    Reply
    • Annie July 29, 2014, 7:42 pm

      Hi Angel, when i trained i was in that same position and I was conditioning but then as i thought i could never train again i decided to stop. but after a year i decided to get back into shape and asked my doctor if i could train again. He said ‘As long as you be careful and dont do too many things that will risk hurting your knee again’ (as i hurt my knee) i joined a gym and started to train again i couldnt do most things to start but i gradually got better.
      Don’t worry if its hard at first but make sure you’re not hurting yourself.
      I hope i helped
      Annie xx

      Reply
    • Savannah October 8, 2017, 1:36 pm

      What what is your injury? Did your doctor say you had to quit gymnastics forever? Or for just a period of time? It all really depends on what the injury is. If it is a broken arm or leg, those can usually be healed in about a year or two. But, more serious injuries such as neck, Back, spinal, etc. injuries can cause you to have to stop doing gymnastics forever. About two years ago I broke my arm doing gymnastics but I was back on the beam about a year later. Hope this helps! 🙂

      Reply
  • Destinee May 19, 2014, 10:48 pm

    I recently took a break from gymnastics because of a knee injury. I am going to a camp in July to help me get back into shape for the next season, I am a level 7 and was wondering what types of conditioning and stretches should I do to help keep me in shape and limber.

    Reply
    • gymnasticshq May 20, 2014, 10:43 am

      Hi Destinee,
      I would say definitely keep doing splits, and bridges and stretch every day to stay limber. Here are some conditioning ideas: Use a pull-up bar to do pull-ups, leg lifts and windshield wipers (leg lifts where you move your legs from side to side). Work your abs by doing crunches, sit-ups, v-ups. Also do supermans (where you lay on your stomach and lift your right arm, left leg, then the reverse and then both arms and legs together) to work your back. Work your legs by doing squats, squat jumps, toe-raises and mountain climbers (assuming you can with your knee). I would definitely also do sprints for vault and for a cardio workout. I hope that kinda gets you started. Good luck with camp and I hope your knee is healing!

      Reply
  • Cambria October 2, 2014, 11:48 pm

    Hi I was wondering for beginners, How would you start gymnastic exercises?
    also im not exactly a beginner.. I did do gymnastics for 3 years and i was wondering for the stretches and exercises.. Thanks!! Bye!

    Reply
  • alina November 26, 2016, 1:13 pm

    I love gymnastics its my life and I love this website it really helped me to improve my gymnastics also I just wanted to say good luck to everybody and one day or now people would look up to because of gymnastics !!!!!!!!!!!!! I love you guys : )( :

    !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! GOOD LUCK !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    Reply
  • rioyang December 5, 2016, 11:10 am

    I am a learner and I dont have good teachers pls what can I do

    Reply
    • Savannah October 8, 2017, 1:38 pm

      What makes you feel that your coach is bad? If you really feel that your coach is Bad, maybe you can consider doing a little research on your computer for a new gym that is near your house.

      Reply
  • rioyang December 5, 2016, 11:11 am

    I am a learner and I dont have good teachers pls what can I do…..i really need help

    Reply
    • Aleshah January 22, 2017, 4:21 pm

      Even if you don’t have good coaches at the gym you should use YouTube videos so you can learn from someone else’s perspective. I recently got back into gymnastics(at home) after about 3 years and with the help of YouTube I can do Level 5-6 tricks. But you must stay consistent and practice practice practice. Good Luck!

      Reply
      • Rio yang January 25, 2017, 1:06 pm

        Thanks a lot alesha…..i promise to try my best

        Reply
      • Savannah October 8, 2017, 1:41 pm

        I don’t think turning to YouTube is a very good idea when it comes to gymnastics. If you want to learn basic skills such as cart wheels, handstands, roundoff‘s, or back walk over‘s then YouTube is for you. If you want to become a more advanced gymnast you should find a trained coach to avoid serious injury. Also, If you want to be a more advanced gymnast, finding a train coach is a good idea because then you will have a gym to train at. Gyms are good Because they habe safe equipment and certified coaches. It really depends what you were trying to learn. Hope this helps! Good luck with your gymnastics career!

        Reply
  • buttcheakwilson January 31, 2017, 12:08 am

    ya do goood!

    Reply
  • buttcheakwilson January 31, 2017, 12:09 am

    ya!!!!!!!!!!!!!!!!!!Have fun doodooo good!

    Reply
  • buttcheakwilson January 31, 2017, 12:10 am

    whatever buddheds your rite!!!

    Reply
  • Ahriana February 14, 2017, 5:59 pm

    I’m not that good but I’m flexible

    Reply
  • Rachel February 17, 2017, 1:26 pm

    Hi! I’m 12 years old and I have NO idea of what level I am at. Where I live, my coach says the levels as elements…such as: Starters, Bronze, Silver, Gold, etc. I am a fast learner and partially a self-taught. I am currently in Silver and I hope I’d move onto Gold pretty soon. I can do:
    Front Splits (good and bad leg), cartwheel, backbend, air front splits (forgot proper name), close to ariel, 1/2 of front handspring, handstand, handstand into bridge, bridge, wolf jump on beam, standing up into handstand (stand in stradle, then move torso down and lift your feet up slowly), front roll, back roll (both on bench), and more. I’d also love to know what type of exercises builds up leg muscles and LOTS of arm muscles (aside from push-ups) I mentioned before, I am a quick learner…here are a few examples:
    I stretched 20 minutes every night for two –> three weeks and I got my front splits (both), I practiced my handstands and held it for 20 seconds, cartwheels (perfect on beam), roundoff’s (perfect on floor but needs work on hill/mat) and more.
    I do travel a lot and I hate just sitting in my airplane seat the entire time (12 hours), so I’d love to know how to keep active on the plane without getting into trouble. Another thing: My school is having a trip for a week (love my family) and I have to go. During the trip, my friend and I are in the travel talent show. We need a quick routine to do but we have no clue at all. I’d love some ideas! Well I think I talk (or type) too much! Please reply!
    -Rachel

    Reply
    • Rio yang February 17, 2017, 11:20 pm

      There is a quick routine I know of….it actually depends on what you can do..e.g, cartwheel(1), back handspring as much as u can, some dance moves then split leap, then round off….thatz the simplest I knkw of

      Reply
  • Julia February 17, 2017, 8:34 pm

    Does anyone have any tips for how to get over mental blocks? I have on on my front handspring vault and handstands side twist dismount on beam, thanks

    Reply
    • Rio yang February 17, 2017, 11:22 pm

      http://gymnasticshq.com/the-mental-workout/
      I think you should try this and I also have the same problem

      Reply
    • Savannah October 8, 2017, 1:47 pm

      Hi Julia! I think that mental blocks is one of the most toughest things to get over in the sport of gymnastics. How I like to get over mental blocks is just counting to three and going for it. If that does not make you feel comfortable, find a trusted coach to spot you while you are doing your skill. Or, add an extra eight incher (Mat) behind the vault table or underneath the beam. Everybody has a different way of getting over mental blocks. Another good way I get over mental blocks is having a specific “ritual” for the skill you are having trouble with. For example, for my full turn on highbeam, I think “sink, relevé, turn, finish.” Or for my back handspring on beam, I think “hands, feet feet.” Good luck with your skills! I hope you get them soon!

      Reply
  • Megan April 1, 2017, 8:22 pm

    Hey one of the guys on here commented and it had a bad word in it

    Reply
  • Chantel St Clair Cream April 25, 2017, 11:53 am

    Perfect piece of work you have done, this site
    is really cool with great info.

    Reply
  • Kaitlyn July 15, 2017, 12:54 am

    For bars, I have trouble with my pullover and back hip circle. Do you have any tips about that?

    Reply
    • Savannah October 8, 2017, 1:50 pm

      Hi Kaitlyn! For your pullover, I suggest you do more arm and abs exercises such as push-ups and sit ups. This will make your pullover a lot easier. Also find a coach to spot you and put a mat underneath your feet when you do the skill to give you a little boost. For your back hip circle, I suggest you work on casts and getting them higher. This usually makes the back hip Circle easier. And find a coach to spot you when you are trying The skill. Good luck! I hope you get them soon!

      Reply
  • Gloria Durst July 21, 2017, 3:09 pm

    I agree that you would want to consider a routine that you could practice at home when practicing gymnastics. It would seem that the way to really get better would be through daily practice at home. Our son wants to practice his routine at home, so maybe we should get him some kind of mat that he can practice on as well.

    Reply
  • Andrea Loww August 8, 2017, 3:43 pm

    I have been doing gymnastics for 3 years and i quit last year to focus on basketball and im trying to get back into the zone of gymnastics and i cant even do the splits anymore its like going back to square one…ughhh

    Reply

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