Unknown to most fitness enthusiasts, this powerful core training tip packs a major punch! With one easy adjustment to your next workout, you can stimulate and use your core in a new way, giving your body and mind a unique and vitalizing challenge.

It’s time to move beyond endless crunches and hours of static holds. Those basic core exercises have their place but are merely your gateway to more productive exercises. Once your static positions are solid like steel, you can prove it by seeing if you can rock in that position! Can’t picture it? We’ll go over how you can convert, control, and master your core strength with dynamic movement!   

Getting In Gymnastic Shape Is A Different Beast

When gymnasts train and perform, they are focused heavily on the shape of their body. This is not just for the sake of aesthetics. When your body is strong enough to achieve the correct shape during a movement, you will have more control and ultimately develop more strength and power from that exercise. From muscle-ups to handstands, every exercise has an ideal shape that will help you perfect your execution and get the most out of it before you move to a harder variation.

This is why when beginners first start off with Gymnastic Strength Training^TM, one of the focal points of their exercise routines is on the mastery of the correct shapes. This is a difficult process as it requires additional body awareness during exercise. The result for those who stick through this trying period is nothing short of amazing. They end up building extraordinary strength simply because they have been exercising in the most effective body positions.

Master your core and shred your abs with these astonishingly effective core strength secrets!

Hollow Your Core and Arch Your Body To Master The Basics

To help you along as you learn to perfect your shape during each exercise, GymnasticBodies will teach you the fundamental positions that transfer seamlessly to every gymnastic exercise you will encounter. Before you can move through a position, you must first learn to maintain it in a stationary (static) position. Perfecting the hollow body and arch body holds are going to set you up for massive success with GST^TM, which can translate into every other activity in your life. These exercises will improve your posture, prevent injury, enhance your body control, and tone your entire core.  

We want you to move beyond this phase as soon as possible so you can begin transferring this foundational strength to movement.

Is Your Core Rock Solid?

Once you’ve perfected your static arch and hollow positions, laying the Foundation for your gymnastic body, it’s time to put your newfound strength to the test by rocking through these positions (see video above). When you have mastered the static hold, a smooth rocking motion will come naturally. Enduring this motion for long periods of time will need to be developed gradually as this active component will greatly increase the difficulty of these positions. Dial in these two exercises and you will undoubtedly be rewarded with chiseled abs and insane strength, so stick with it!

Here are some guidelines to help you measure your strength in these positions and discover which areas may be holding you back:

The key to hollow body rocks is keeping your abs firmly engaged the entire time. Imagining that your body is in a cast can help you to keep completely rigid during these. If you find that you can’t keep your lower back in contact with the floor or rock without moving your arms and legs, don’t worry! This is normal. Try revisiting your earlier GB Foundations to fix the issue. Seeing the development of your hollow body holds all the way through will shred your abs like never before and set you up for extreme success later in your quest for extreme gymnastic strength!

The exact opposite of your hollow body will be the arch body. The key to arch body rocks is keeping a high arch throughout the movement. If you find sticking points during your rocks and you just can’t seem to make your rocks feel fluid, strengthening your obliques and stretching your upper back are no doubt where you need to focus your attention. Target those areas while continuing to refine your arch body hold will prepare the entire backside of your body for the next level of GST. In the end, the functional capabilities of your entire posterior chain will improve thanks to this one, simple position.  

Optimize your workouts and reward your core with the most transferable and productive Gymnastic Strength Training exercises; we will ensure that you will yield GymnasticBodies abs, a sturdy posture, and boundless physical potential!