Gymnastics is one of the most watched events in the Olympics, and rightly so. Who doesn’t enjoy watching athletes with lithe flexible bodies contorting into superhuman, seemingly death-defying shapes, twists and positions? We watch in awe as they leap across a balance beam, vault through the air, perform dizzying spins and cartwheels, swing high between bars and do splits effortlessly on the mat.
Gymnasts are some of the most dedicated athletes in the world of sports. They spend years developing their flexibility, poise and physical strength. They stick to a rigorous training regimen to keep their bodies in perfect shape for the sport. Gymnasts can only get to Olympic-worthy levels after years of practice and if they acquire extensive knowledge of the sport. This knowledge begins with learning the five basic positions in gymnastics.
- Hollow
The hollow is used in many different gymnastics moves. Its opposite is the arch. To do the hollow position right, you have to (1) keep your arms parallel and up by the ears, (2) tuck your chin down towards your chest and rounded inward, (3) suck in and tighten the stomach muscles, (4) tuck your hips downwards, and (5) keep your legs squeezed together with your toes stretched out.
Hollow Rocks is great for practicing the hollow position. Get down on the mat then push your lower back into the ground. Slowly lift your head and your legs up while looking at your toes. Visualize yourself as the glider on a rocking chair and gently rock yourself back and forth.
- Tuck
To do a proper tuck, (1) sit down on the ground and close your hips, (2) pull your knees towards your chest, (3) drop and tuck your chin towards your chest, (4) place each shin in your hands and then (5) point your toes straight forward while your feet are tucked under you.
- Straddle
To do a proper straddle, (1) close your hips while sitting on the mat, (2) either raise your arms up near the ears or reach forward so you can touch the mat to your front, (3) keep your legs straight and separated with equal distance between them, (4) point your toes and contract your leg muscles and (5) keep your head in neutral position.
- Lunge
To get into a proper lunge, (1) keep your feet together and then step one foot forward. (2) Bend the leg in front and keep the back leg straight, (3) keep your arms up by your ears and straining forward, and (5) keep your head in neutral position.
- Arch
The arch position is basically the same as its extreme opposite, the hollow, with several minor differences. While the hollow appears as a “curved in” position, the arch is a “curved out”. To get in proper arch position, (1) keep your arms parallel and up by your ears, (2) throw your head back and widen your chest, (3) contract your buttocks and lower back, (4) thrust your hips forward and (5) keep your legs squeezed together with your toes pointed.
The Superman exercise is great for practicing the arch position. Get down on your stomach with your hips pushed against the mat. Lift your arms, chest, head and legs off the ground while keeping your legs and arms as straight and parallel as possible.