7 Creative Ways to Practice Gymnastics this Winter

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creative ways to practice gymnastics this winter

It always gets harder to practice gymnastics at home in the winter when it’s cold outside and you can’t utilize your backyard. This year it’s especially hard since many people are avoiding extra hours at the gym. We’ve come up with some creative ways for you to practice gymnastics at home this winter!

Starting with the first one:

morning gymnastics stretches

1. Start your Day with A Morning Stretching Routine on your Bed

One creative way to work on your flexibility is to start a new stretching routine that you can do on your bed. You can do this routine in the morning or at night before you go to sleep.



conditioning videos gymnastics

2. Do Conditioning Videos

Another way to practice gymnastics at home inside is by doing conditioning–but that’s not fun! So, we’ve rounded up some fun conditioning workouts that you can do at home. These are great for helping you get stronger when you aren’t at the gym!

Chalk Up Buttercup’s Coronavirus Conditioning Workout

Beyonce Gymnastics Workout

Precision South Gym’s 15 Minute Home Workout

5 Minute Advanced Ab Burnout by UCLA’s Peng Peng Lee



air beam workout

3. Practice on an Air Beam

Air Beam’s have really come down in price, and they are a great piece of home gymnastics equipment. They don’t take up much space and you can do a ton on them! We love this air beam and it has a raised line in the center so that you can feel the size of a regulation beam with your feet as you are practicing. Here are some exercises you can do on them:

Jumps: Straight, Tuck, Straddle, Pike, Wolf

Leaps: Split Leaps or Switch Leaps

Relevé Holds: Practice holding a relevé hold with a tight body position without wobbling.

Tumbling Skills: Any tumbling skill that you can do safely, like handstands or round-offs



repeat basics

4. Utilize the Power of Repetition

Practicing skills over and over again is one of the best way to improve. We have a bunch of skills sheets you can use to track your repetitions. If you do something 1,000 times, I guarantee you will improve! Download these 7 skill challenges and color in one star for every 100 of that skill you do.

cartwheel challenge

pull up bar workout

5. Workout on a Pull-Up Bar

A pull-up bar is a great strength training tool! If you have one, or want to buy one, you can do more than just pull-ups on them!

Here are some ideas:

Leg lifts– You can do them all the way up and all the way down, or lift your legs all the way up and stop when your legs are perpendicular to your waist. You can also do them with your legs tucked, or around the world leg lifts where you lift your legs in a circle.

Pull-Ups & Chin-Ups– You can do them with your hands facing forwards, backwards or mixed grip.

Pull-Up to Candle– You can do pull-ups and then rock your body back to where you are in a candle position with your thighs on the bar.



basics and strength

6. Practice your Basics & Strength Exercises with Free Progress Charts

gymnastics strength training progress

In the GymnasticsHQ Strength Training progress chart you will be able to track the following:

  • Push-Ups
  • V-Ups
  • Burpees
  • Handstand Hold
  • Pull-Ups
  • Jump Rope

In the GymnasticsHQ Track your Basics chart you will be able to track how long you can do a handstand, as well as the degree of split in your split leap on floor and beam. We’ve included the angles you need at each of the gymnastics levels.

track your basics

gymnastics challenges

7. Do Fun Gymnastics Challenges

Check out the two videos below with gymnasts doing fun gymnastics challenges at home. Which ones can you do?


And of course another great way to practice gymnastics is to join SkillTrakker, our online gymnastics community where gymnasts do 15 minutes of exercises every day.

Hopefully you’ve enjoyed this list! What do you think of these ways to practice gymnastics? How are you planning to practice this winter when you aren’t at the gym ?


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3 comments… add one
  • Faye Smith November 21, 2020, 4:47 pm

    Thank You! This helped a lot!

  • Claire November 22, 2020, 10:27 am

    Hello! I’m a gymnast that has a back injury (we still don’t know everything about it) so I’m trying to stay away from back exercises and stretches. Is there anything (other than the obvious; back bends, backwalkovers, frontwalkovers, front handsprings, backhandsprings, etc) that I should stay away from?

  • Joan November 22, 2020, 10:39 am

    This information was really helpful. Thanks


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