Gymnastics is a very popular activity for kids of all ages in many families. If one of your family members has been doing gymnastics for a while, you might already know that stall bars are one of the best pieces of equipment for kid athletes as well as adults. Both professionals and amateurs enjoy working out on a gymnastic stall because of the variety of exercises (different types of leg lifts, pull-ups, chin-ups, push-ups, sideways handstands, and many others).
Here is a list of the top 5 gymnastic stall bar exercises best suited for kids and approved by coaches.
1. Hanging from the stall bar
It is a simple warm-up exercise, yet at the same time, it is a gentle and efficient way to stretch the spine. Simply hang, facing outward, and make sure that your toes are pointed down. Stay in that position for as you can, then relax for a while. This exercise/warm-up routine can be repeated multiple times.
2. Stretch leg muscles and increase their flexibility
For this exercise, you need to go into a split, facing the opposite side of the stall bar, and send the nearest leg to the bar bent at the knee. The foot needs to be hooked into one of the bars. Try and hold that position for some time before switching legs.
According to Alicia Mines, founder and chief editor of fit2bmom, the idea is to stretch the muscles, but at the same time, you need to be careful. Otherwise, you may tear or strain a ligament or a muscle. For maximum effect, Mines suggest getting a solid gymnastics stall bar that will help with the overall exercise.
3. Hanging knee raises on stall bars
Hanging knee raises are excellent introductory exercises for building abs strength and abs compression.
Make sure that the lower back is as close as possible to the stall bars – that way, the abs are worked the most. If the child finds this progression too difficult, then it needs to go back at the absolute basics such as crunches, sit-ups, pull-ups, and push-ups.
4. Abdominal-building exercise
For this exercise, the child needs to sit on the floor with the hands back against the stall bar. Then the lower back needs to be moved four to five inches away. Next, the shoulders need to be leaned against the stall bar so that the child can reach behind and grab the bar that is aligned with the top of the head while the palms are up.
Legs need to be straight before the child tries to lift them to a point; no part of the lower leg is in touch with the floor. Legs need to be three to five inches raised from the floor.
5. Front support for arm strength
For this exercise, the kid needs to lean towards the stall bar while holding its entire body with the arms alone. In the beginning, this exercise can feel a bit too difficult for the kid. If that’s the case, then it can use one of the legs to hold on its weight, while still trying to use as much strength with the arms as possible.
It is a simple, yet very demanding exercise that can improve tendon strength in the elbows, as well as increase strength in the shoulders and the triceps.
Exercise coupled with healthy eating habits is an integral part of family life. Hopefully, these tips have proven to be beneficial to you and your little gymnast.