You don’t need to be a gymnast to do some of the easy gymnastics movements, but it’s a good idea to practice them out on the ground or with a partner, says the elite gymnasts’ center at the University of Pittsburgh.
You can do them in three to five minutes, and even then, you might want to use a partner if your partner is injured or unable to perform.
The moves include: Step up and then down to one knee and sit back to one leg.
Hold this position for five to 15 seconds, then switch to another knee.
This is one of the most popular moves among gymnasts, and many people say they feel stronger and more confident when they perform this.
Move your feet to one side.
Bend your knees to the side and sit with your toes pointed forward.
This move is great for people with low back pain.
This one can be done in three minutes.
Toe off to one foot, then to the other.
You should only do this if you’re in a tight spot, or you can’t get your hips under you, says Eric G. Siegel, a sports medicine physician at the Sports Medicine Clinic at Pittsburgh Medical Center.
Step up to the knee.
Hold the knee with one hand.
Bend the knee and then straighten your knee.
Repeat for 10 to 15 repetitions.
This movement is easy for people who can do it in two to four minutes.
Walk to the right.
To do this move, place your feet in front of you and hold it for 15 to 30 seconds.
Do three steps back and then back to the left.
Walk up to your right knee.
Bend it and then turn your right foot over.
Repeat 10 to 20 times for a full leg walk.
Then walk right again, and repeat.
To perform this move on your left leg, place the foot on the right knee, straighten it, and then step right again.
Repeat 15 to 20 repetitions for a complete walk.
This pose can be performed with the knees straightened out.
Step over onto your right leg.
Bend both knees to a 90-degree angle, and step over onto the right leg with the other leg straightened to the same angle.
Repeat the pose on your right and left knees.
Hold for five seconds and then release.
Perform the same pose on the left leg.
Step down onto your left foot.
Bend forward to 90-degrees, then step down to the ground and walk straight ahead.
Repeat these four poses for 10 seconds.
To practice these moves, sit with the hips straightened and your knees bent.
Keep your hips tucked in.
This will keep your hips aligned with your feet.
Stand up and walk with your right feet pointing out.
The movement is called a step-up.
Walk back to your starting position and hold for five more seconds.
Repeat five to 10 times.
For the pose called a front-back step-down, sit back and bend your left knee at the same time your right heel touches the ground.
Repeat on the other side.
You’ll need to stand on your toes, and keep your weight on your hips and knees.