As a former collegiate athlete and Doctor of Physical Therapy who specializes in treating gymnasts, I’ve discovered that Pilates exercises for gymnasts are the missing link between good performance and great performance. When one of my gymnasts came to me struggling with back pain while doing gymnastics, we incorporated specific Pilates exercises into her recovery plan. A few months later, she not only returned to competition – but she was competing better than before her injury.
Here’s the reality: 85% of gymnasts experience back pain at some point in their career, often due to muscle imbalances and poor core control. But there’s good news. The right Pilates exercises can dramatically reduce your injury risk while helping you achieve those precise movements that judges love to see.
In this guide, I’m sharing the exact Pilates exercises that have helped other gymnasts in our clinic enhance their performance and stay injury-free. Whether you’re working on sticking your double back or perfecting your beam series, these exercises will give you the control and confidence you need to excel.
What is Pilates and Why Should Gymnasts Care?
Pilates isn’t just another workout to add to your already packed training schedule – it’s a method that directly enhances the exact skills you need for gymnastics excellence.
Created by Joseph Pilates, this exercise system emphasizes a balanced body and mind, mirroring the key principles of gymnastics training. Here are some key principles that make Pilates a perfect match for gymnasts:
- Control over momentum: Ever noticed how the difference between sticking a landing and taking that extra step often comes down to control? Pilates trains your body to master control over momentum – essential for those stuck landings and precise transitions.
- Core stability: Think of your core as the foundation for every skill you perform. Pilates doesn’t just work your abs; it trains your entire core (abs, back, diaphragm, and pelvic floor) to work together. This is crucial whether you’re holding a handstand on bars or maintaining perfect form in your aerial series.
- Balanced muscle development: Here’s something most gymnasts don’t realize – those common overuse injuries often stem from muscle imbalances. Pilates addresses both your dominant and non-dominant sides equally, helping prevent the asymmetries that can lead to injury.
- Flexibility with strength: Unlike traditional stretching, Pilates helps you develop mobility (strength + flexibility) – the kind you need for those sky-high leaps and beautiful lines. You’re not just getting flexible; you’re building the strength to control that flexibility in every position.
Does Pilates Help with Gymnastics?
The short answer is YES! As both a physical therapist and someone who works with gymnasts daily, I can tell you that Pilates isn’t just helpful – it’s a game-changer for your gymnastics training. Let me break down exactly how Pilates will transform your performance.
1. Improved Body Awareness
You know that feeling when a skill just “clicks”? That’s body awareness. Pilates trains your brain to understand exactly where your body is in space – even when you’re upside down on bars.
2. Fewer Injuries
I’m sure I don’t have to tell you how gymnasts are frequently injured. But here’s the good news – regular Pilates practice can significantly reduce your injury risk. How? By:
- Building balanced strength on both sides of your body
- Improving your core stability for better skill control
- Developing proper movement patterns that protect your joints
Pilates helps reduce overuse injuries among our gymnasts who consistently practice. That means more time training the skills you love and less time dealing with pain and injuries.
3. Faster Recovery
Let’s be real – gymnastics training is intense. Your body needs smart recovery strategies, and that’s where Pilates fits in. Unlike complete rest (which can leave you feeling stiff) or pushing through fatigue (hello, injuries!), Pilates offers active recovery that:
- Maintains your strength and flexibility
- Promotes blood flow for faster muscle recovery and less soreness
- Allows you to train even on “rest” days without overtaxing your body.
Think of Pilates as your secret weapon for gymnastics success. It’s not just another workout – it’s a targeted approach to building the exact strength, control, and body awareness you need for peak performance. Keep reading for our 5 favorite Pilates exercises for gymnasts.
Essential Mat Pilates Exercises for Gymnasts
1. Side Kicks Series
Perfect for: Balance beam work and dance elements
This exercise strengthens your hip stabilizers while improving leg control – essential for those precise beam movements and stuck landings.
How to perform:
- Lie on your side with your bottom arm supporting your head
- Keep your legs slightly in front of your hip line
- Perform controlled kicks forward and back
- Focus on maintaining a stable core and controlled movements (don’t arch from your lower back!)
Pro tip: Imagine you’re performing a series of leaps on beam – each kick should be controlled.
2. Mermaid Stretch
Perfect for: Improving side flexibility for twisting on bars
This exercise enhances lateral flexibility while maintaining core stability..
How to perform:
- Sit with legs folded to one side
- Reach one arm up and over, creating a side bend
- Focus on lengthening through both sides of the body
- Maintain connection through your core
Reformer Pilates Exercises for Gymnasts
1.Feet in Straps Leg Circles
Perfect for: Split leaps and jumps
This exercise develops hip control and flexibility while maintaining core stability – essential for beautiful split leaps and jumps.
How to perform:
- Lie on your back on the reformer
- Place feet in the straps
- Draw circles with your legs while maintaining a stable pelvis
- Focus on smooth, controlled movement
2. Semi-Circles
Perfect for: Back flexibility and control
This exercise enhances spinal mobility while maintaining core control – crucial for back walkovers and back handsprings.
How to perform:
- Start in a plank position on the reformer
- Draw semi-circles with the carriage while maintaining core stability
- Focus on articulation through each vertebra
- Keep shoulders stable throughout
3. Lunge Stretch Series
Perfect for: Split flexibility and leg strength
This dynamic stretching exercise improves both flexibility and strength – essential for all split elements in your routines.
How to perform:
- Start in a lunge position with back foot on the carriage
- Slowly allow the carriage to slide back
- Maintain proper alignment through hips and spine
- Focus on active flexibility
Making the Most of Your Pilates Practice as a Gymnast
Just like how pointing your toes and keeping straight legs can make or break your gymnastics score, the details in your Pilates practice make all the difference. As I tell my gymnasts, it’s not about how many exercises you do – it’s about how well you do them. (And to SLOW DOWN!)
Here’s what to focus on during every Pilates session:
- Precise Movement Control– Start slowly, focusing on controlled, deliberate movements.
- Proper Breathing Patterns– your breathing pattern can actually improve your core stability.
- Core Engagement– Remember: your core isn’t just your abs! When we say “engage your core” in Pilates, think about:
- Drawing your navel toward your spine
- Maintaining length in your torso
- Keeping your ribcage connected
- Activating your deep core muscles
And if you’re not sure what any of that means, we’ve got you! Our expert instructor Samara will be with you every step of the way to help you perform the exercises correctly.
How many times a week should I do Pilates?
I understand how busy your schedule is. Between gymnastics practices, school work and still trying to have a social life there’s not much time left. I’m here to tell you that just 1 or 2 days of pilates can help you tremendously.
You can work it around your training schedule by:
- Scheduling Pilates on a lighter training day
- Doing a recovery session after competitions
- Incorporating some mat pilates exercises into your warm-ups
Here at In Motion we always cater each Pilates session to meet your needs, so no worries about not showing up perfect for each session. We’re here to help make you better, and while we may never attain perfection, practice does make improvement.
Ready to Take Your Training to the Next Level?
At In Motion Physical Therapy, we understand the unique demands of gymnastics through our work with gymnasts all over Long Island. Our specialized Pilates programs are designed specifically for gymnasts, combining our expertise in both physical therapy and sports performance.
Want to learn more about how Pilates can enhance your gymnastics performance? Book a one-on-one session with our team of expert physical therapists and certified Pilates instructors. We’ll create a personalized program that complements your gymnastics training and helps you achieve YOUR goals.
Call us at (516) 659-1087 or click here to schedule your assessment. Let’s work together to keep you performing at your best and injury free!
