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Enroll in a Class, Get a Free T-Shirt–December Special!
Spin, flip and fly into the New Year! Enroll in a class and snag a FREE Pacific West Gymnastics tee to show off your gymnastic style. Time's ticking! Be one of the first 50 new students to enroll in an in-person class and get your hands on a cool Pacific West T-shirt.
5 Exercises to Stay Gymnastics Ready From the Couch
Stay gymnastics-ready while staying cozy this holiday season!
With colder, rainy days ahead, it’s the perfect time to curl up on the couch. But don’t worry—there’s still a way to keep up your strength and flexibility for gymnastics, even while staying cozy!
Here are five easy exercises you can do right from the couch to keep your gymnastics skills sharp.
1. Pike Stretch
Sit on the couch with your legs out straight in front of you on the cushions, and slowly reach for your toes. If you are able, rest your chest and head on your legs. Hold for 30 seconds, then release.
This stretch will increase hamstring flexibility, helping you with splits and leaps!
2. Leg lifts
Lay flat on your back with your arms extended above your head, and grab the armrest with your hands. With straight legs and pointed toes, lift your feet and bring them to your hands, then slowly bring your legs back down. Repeat 15 times.
This exercise will increase abdominal strength and hamstring flexibility, which is important for balance and injury prevention!
3. Visualization
Did you know that visualization can be a powerful tool when training for gymnastics? Visualization involves closing your eyes and imagining yourself completing your skills or routine. Simone Biles says “Visualization is a crucial part of my training. I visualize my routines and see myself executing them flawlessly.”
Sit cross-legged on the couch, palms on your lap, close your eyes and begin with a breathing exercise. Inhale for 4 seconds, hold for 7 seconds, then exhale for 8 seconds. This pattern will calm your nervous system, allowing for easier focus and relaxation. Now, imagine yourself completing your gymnastics routine or skills perfectly.
Visualization works because when you imagine yourself doing gymnastics, your brain practices the movements just like when you really do them, helping you get better and more confident!
4. Plank Hold
Place your elbows down on the cushion, then extend your legs so you are in a plank position. Push through your shoulders, and raise your hips so your body forms a flat line from head to toes. Hold for 1 minute.
The added instability from performing this exercise on the couch leads to increased abdominal strength, shoulder strength, and shoulder stability, which is essential for being able to hold your body weight in handstands and cartwheels!
5. Cobra Stretch
Lay flat, face down on the couch with your hands flat on the cushion beside your shoulders. Take a deep breath in, then press through your hands, lifting your chest from the couch. Hold the pose for 30 seconds.
The cobra stretch increases hip flexor flexibility and spinal flexibility, integral for bridges, back walkovers, and back handsprings!
6. Superwoman / Superman Holds
Lay flat, face down on the couch with your arms in front of you. With straight arms and legs, lift your chest, arms, and legs off the ground. Hold your super-pose for 30 seconds!
This exercise strengthens lower back muscles, which are crucial for tumbling and balance. Doing this exercise on the couch is beneficial as it is lower impact and protects your joints!
Thanksgiving Camp, Nov 25-27
Let Camp Pac West make your child’s Thanksgiving unforgettable! With play time in the gym, structured gymnastics lessons, arts & crafts, fun and friends, it’s sure to be a fun filled Thanksgiving break!
Food Drive – Join Us & Alameda County Community Food Bank Food Bank, Nov 1-23
Support our local food drive for Thanksgiving–donate this November, the first through the twenty-third! We’re partnering with Alameda County Community Food Bank to collect food for our community.
Support Our Holiday Toy Drive with Toys for Tots, Nov 1-Dec 11
Spread holiday cheer! Donate a toy to our Toys for Tots campaign, Nov 1 – Dec 11. Partner with Pacific West Gymnastics and Toys for Tots this holiday season. Donate a new, unwrapped toy at either of our two locations.
Take a Free Tour, Enter to Win a Winter Break Camp!
Join us for a private tour of Pacific West Gymnastics in November and be eligible to win a complimentary day of our Winter Break Camp in December! Enter the contest by scheduling a free tour on our website! Three lucky winners will be selected on December 6th and notified by email and social media.
Kids Birthday Parties, Now Booking
Celebrate with action-packed fun! Party activities may include obstacle courses, relay races, trampoline bouncing, tumble-trak hopping, rope swings and age games for all ages. Our staff handles the details so you can enjoy your child’s special day, stress-free!
Learn more and check out our video
Pacific West Gymnastics Promo Products by Your Promo Pros
Pacific West Gymnastics partners with Your Promo Pros for promotional products and campaigns! Connect with your customers and achieve your marketing goals–promote your business with branded products and campaigns. Your Promo Pros will transform your brand and logo into a thoughtful gift for any occasion – company retreats, blood drives, holidays, and more.
Learn more and promote your event or business
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About Pacific West Gymnastics
Pacific West Gymnastics, with locations in Union City and Fremont, is a sporting facility that offers Preschool and Toddler Gymnastics, Boys and Girls Recreational Gymnastics, Trampoline & Tumbling, Girls Competitive Team Programs plus Seasonal & Summer Camp Programs. Request a Free Tour online.
We also do Birthday Parties!
Classes | Teams | Summer Camp & Seasonal Camps | Birthday Parties | Free Tour