Without question, gymnasts are among the most physically fit and powerful of athletes.  Parents often make comments about higher-level gymnasts’ bodies, noting the strong arms, the dynamic calves, or, most often, the trim and carved stomach.  The “six-pack,” as it has come to be known, is made up of a number of muscles in surrounding the abdomen.  Exceedingly strong abdominal muscles, coupled with a relatively low body fat percentage, leads to that elusive, strong look that never fails to impress.  There are a variety of important reasons for developing strong midsections in gymnasts, and even more methods for doing so.  The purpose of this article is to give a general description of some of those reasons and methods, along with a few ideas of some exercises that can be done at home. 

The human body is a complex system, which must function in perfect synchronicity for a gymnast to perform.  Most of the support structures in that body follow a blue print of “muscle around bone.” The arms and legs, in particular, are made up of a core of bone, and protected (and operated) by muscles, which surround the entire bone.  The abdomen, however, is strange, in that the bone is located as far backward as possible, and all muscle is either to the side, or in front of, that bone.  To make matters more complicated, the bone, which supports the middle of the body, is very flexible:  the spine moves in all directions, it is not rigid.  In gymnastics, lower back injuries are far too common, and often result from a lack of strength in the surrounding musculature. 

The simplest exercise for developing this muscle group is the sit-up.  There are hundreds of variations on this simple exercise, and most are designed to stress different subtle muscle groups.  The simple sit-up is done in a supine position, with the knees bent 90 degrees.  Arms are held over the chest, and the upper body is lifted, head first, and with the chest pulled inward (making a curve in the spine).  The abdominal muscles will tighten, and relax as the upper body lowers back to the floor.  In order to bring the oblique muscles (to the sides of the stomach muscles) into play, “turning sit-ups” can be done.  Sit-ups can also be performed with straight legs, with arms over head, with weights in various locations, or on different inclines.  All of these variations have been proven helpful in strengthening the abdominal muscles.  The stomach muscles, as with all muscles, strengthen from stress and repeated use.  Repetition is the key to these exercises, and results can be both quick and dramatic. 

As with all conditioning programs, there are several important factors to bear in mind.  One should always be sure that the body is cared for with proper diet and adequate rest.  Sit-ups, specifically, must be done properly if there is to be any gain.  The entire back should curve at the top of the sit-up; there should be no “arch.”  The stomach muscles should be “flexed,” or contracted, each time a sit-up is performed.  The athlete should not use the arms to pull on the head, but rather rely on the stomach muscles to perform the skill.  In addition, whenever conditioning a muscle group, the “opposite” group should be trained as well.  In this case, the muscles of the lower back should be strengthened as well, to be sure that the entire mid-section is strong.  “Arching” exercises are commonly done as a compliment to sit-up style exercises. 

For a true regimen, please bear in mind that a fitness trainer should be consulted.  This article is not to be used as a schedule, and it is not a recipe for a strengthened body.  It is an informative work, based on the years of experience of the author.  Any exercise regimen should be prescribed by a professional.  Found here, is a small part of how those gymnasts get such incredible six-packs!