Practice core strengthening after your warm-up and stretching sessions. You can also repeat these abdominal exercises after practice when you cool down on the mat. You should feel a burn, but not pain from the exercises.
For all the exercises, tighten your abdominal muscles during the movement and then relax the muscles when you are back in the starting position. Although you are focusing on your abs, it’s important to stretch your body from the tips of your fingers to the point of your toes as you work out.
Picture Superman. He flies through the air on his stomach, with his arms and legs outstretched in either direction. In gymnastics, you do the reverse to build up ab muscles.
For the full-reverse Superman, lie on your back with your arms outstretched, tight at your ears and your legs together, toes pointed at the mat. Slowly lift your arms, head and legs a couple of inches from the ground and hold as long as possible. For the half-reverse Superman, lift just your arms and head.