Cheerleading Exercises - Core Exercises to Improve Your Cheerleading Skills

Having a strong core is essential to mastering your tumbling, jump and stunting skills.  Here are various exercises you can do to help strengthen your core:

Side Plank

The side plank can be done in 2 positions: Beginner (with 1 leg bent)  and Intermediate (both legs straight)

Cheerleading Exercises

Execution:

  • (1) Start laying on your side and put your  weight on that elbow and forearm.
  • Place your other hand on your hip.
  • Bend your bottom leg while fully extending your other.
  • (2) Lift your hips off the ground. The weight should be in the forearm and elbow.
  • The bent leg should not be supporting the bulk of the weight. The bent leg is for stabilization.
  • ( 3 – 4 ) The intermediate version of this exercise is with both legs extended.

Frequency:

  • Hold for 10 seconds and repeat on the other side.

Tips: 

  • Keep your back and legs straight.
  • Remember, this is about using your core to hold you up so squeeze your core to maintain the position.
  • Do not let your side drop, you should be in a straight line during the entire exercise.

Side Plank Variation

This plank variation can also be done for beginners and intermediate athletes:

Cheerleading Exercises

 

Execution:

  • (1 – 2 ) Begin by laying on your side with one leg bent and the other straight. Lift up into the side plank and extend your upper arm.
  • ( 3 – 4 ) For the intermediate position, extend both legs straight and extend both arms.

Frequency:

  • Hold for 10 seconds and repeat the position on the other side.

Tips: 

  • Keep your back and legs straight.
  • Remember, this is about using your core to hold you up so squeeze your core to maintain the position.
  • Do not let your side drop, you should be in a straight line during the entire exercise.