Nothing wows an audience like an expertly executed heel stretch, performed with smiling grace. Achieving that grace takes a lot of work. With practice, you’ll be able to make the heel stretch look as natural and effortless as breathing.

Obviously, this move requires a great deal of flexibility. Make sure you are fully warmed up and at your most limber before you practice.

1. Stand with all your weight on one leg, keeping it slightly bent for balance. Swing your “heel” leg back as if you’re preparing to kick a football.

2. Tilt your torso forward a little and kick the imaginary ball - but keep the trajectory going. Lift your leg as high as it will go. As a beginner, you will likely need to give your leg a hand, grabbing a hold of your heel and pulling your foot toward your face. Do not grab your toes or any other part of your foot. Use your left hand to grab your left heel, the right hand for the right heel.

3. Once you have the heel firmly in your grasp, keep pulling it toward you until your leg is parallel with your torso and forming a right angle to the ground.

4. Keep smiling, be graceful and don’t show the slightest sign of strain as you lift the arm not holding your leg straight up in the air. Hold this arm beside your head so that it is against your ear.

5. Now it’s time to wave. With your elbow locked in place, angle your arm slightly forward - then twist it while moving it away from your body. If you are lifting your left heel, you’ll move your left arm to the right of your body; the right arm swings to the left when you raise the right heel.

Tips: Keep the leg you’re standing on at a right angle to the ground. If you have long legs, keep your hand below the heel. If your legs are short, keep your hand above the heel. Under no circumstances should you grab your toes, as this could cause you to lose your balance.

Remember to always dress in the correct practice wear for comfort and safety. Campus TeamWear has Lycra tops and matching skirts with built in shorts, perfect for movement, stunting, and tumbling. Remember to wear the correct cheer shoes for practice. Asics have a great line of shoes with good support that are made for stunting, and for those who want a style that is a little more budget friendly, the Chasse cheerleading shoe line has perfect shoes for tumbling because of the support and the grip.

Popularity: 10% [?]

Cheer stunting can be both an exhilarating and terrifying experience. Executed properly, a stunt draws gasps of amazement and awe from a crowd. But if every movement and action isn’t performed properly, it can be both dangerous and frightening.

There are two components to a stunting team, the bases and the flyers. Both members must know and be comfortable with each step of the process. All stunts should be practiced and performed on an even surface with proper spotting.

Starting from the elevator position…

Bases:

The bases should stand in a shoulder to hip width stance, squarely facing each other (see step1). They should decide on a designated count series such as one, two, down, up to ensure synchronized timing. This is called the dip and pop (see steps 1 through 3). The dip and pop must be done using the muscles of the legs and not the arms or back. At the moment of the pop (see step 3), the bases should powerfully explode in an upward motion to the point where their toes almost leave the ground. This is not a jumping motion.

Simultaneously, the bases’ arms should extend straight upward in a locked position to propel the flyer. The bases’ eyes must remain fixed on the flyer at all times. As the flyer descends, the bases catch her in an absorbing motion. To do this, it is important to catch her at the highest point possible to decelerate her landing (see step 5). The bases’ knees should bend with the catch(see step 6). After a brief pause, the bases will gently pop the flyer back into a standing position so that she lands in front of them.

Flyers:

A flyer should be comfortable with her bases and familiar with the beginning count series. During the entire stunt, the flyer should stay tight, keeping all muscles squeezed. On the pop, the flyer should pull herself upwards as she is being released from the bases’ arms. Her body should lean backwards (see steps 3 and 4), never forwards, with her back arched and belly facing the ceiling. Arm positioning is up to the flyer but must always remain tight and locked. Never pike during the stunt.

At the top of the toss, as soon as she begins to descend, the flyer should shift into a V position (see step 5), bending at the hips with her legs straight out and toes pointed. The flyer should always keep her abdominals engaged to support her back. She should catch herself on her bases, allowing them to pop her off into a sharp, finished position.

Remember that it is important for cheerleading teams that are active in stunting to have the proper shoes for support and to reduce injury. When looking for cheer shoes, it’s important to have finger grips, heel grooves, smoother traction on the bottom (flyers, your bases will be thanking you later), and flexible support. A recommended stunting shoe is the Asics Gel-Comp 2. They offer all of these features and are a good investment because they are durable. If the budget is a little tighter, the next best choice would be the Asics Cheer 5. It’s a comfortable shoe at a comfortable price, while maintaining quality.

Popularity: 31% [?]

There is no doubt that finding an enjoyable extra curricular activity for a child is important in developing their athletic, social, and cooperation skills. Competition is important, but even more significant is the exercise and discipline a child gains through cheerleading and teamwork. It is helpful to ask a series of questions directed at coaches and your child to find a program that is well suited for the individual.

What Program is right for your daughter or son?
The first step in selecting a cheer squad and coach is to consult your son or daughter regarding where their interest lies and what they hope to gain from such a program. School sponsored cheer programs are the most popular, and through these programs, your child will be active all year around providing support for the various seasonal sports teams. Youth leagues (such as those found at the YMCA and Pop Warner Leagues) that are not affiliated with a school are another option, and this is appealing because your child will be in contact with a different set of kids. For those that are experienced in cheer or athletics, an All-Star program provides an opportunity that may involve travel.

How safe is the program?
It is critically important to address this question for the safety of your son or daughter. When looking to select a squad and coach, find out what type of certification (first aid, CPR, etc.) the coaches possess. Ask questions regarding the age and reliability of all equipment that will be used, and determine the skill level of all instructors with respect to the skills they will be teaching. Make sure that prudent steps to ensure safety have been implemented, such as the use of spotters and whether or not jewelry and sharp hair accessories are allowed.

How is the program conducted?
Learning the ins and outs of how a program is conducted will help make for a positive cheerleading experience for your child. Determine if the tryout procedure is fair and thoroughly explained, and make sure that all practices fit into everyone’s schedule. Discipline for negative behavior can be dealt with in many ways, so be sure it is in line with your personal philosophy. Finally, determining the finances of a program when you select a squad or coach will ensure that your child does not suffer because of inappropriate handling of funds. Do they supply cheerleading uniforms and travel costs? Do they participate in fund raising or are the funds privately handled?

What more can be done?
Be sure and talk to anyone you can, from coaches to parents to current squad members, and determine their level of satisfaction. Attend a few practices and talk to your child about their expectations and commitment level.

Once you and your child have selected a cheerleading team, remember that it is important to prep them before joining. Before tryouts, it may be necessary to enroll them into tumbling and dance classes. You might also want to invest in practice cheer gear. A good pair of cheerleading shoes are a must and will help prevent injury. Trusted brands that offer great support and longevity are Nike, Asics, Power, Keapa, and Chasse. Chasse also offers great practice wear like their Lycra skirts with built in shorts and matching tops. They also offer cute tees and cheer shorts that show cheer spirit.

Once you and your child have been prepped, and you have taken the analytical approach when you select a squad and coach, you can ensure that your child gets the most out of the experience. Good luck!

Popularity: 10% [?]

When you’re trying out for cheerleading, it’s important to know how you should look, act, and perform. These tips will prepare you for your cheerleading audition from the night before to the very end of tryouts.

The night before your tryout, make sure you get in plenty of restful sleep. Staying up late can break your concentration. Make sure you’re eating a well-rounded diet with plenty of protein, fruits, and vegetables. Avoid dieting to lose weight, as you’ll quickly become lethargic. The day of your tryout it’s important to look your best. Wear your hair in a pony tail or pinned securely in a bun. If your hair is too short for this, slick it back with a secure elastic headband that won’t fall off during your routine. Remember that hair ribbons and headbands with your school colors show school spirit!

Also, wear clothes that fit you well and are easy to move in. Avoid baggy pants and oversized tee shirts as they move around too much and can obstruct the judges’ view of your motions. Practice shorts and a fitted t-shirt are good choices. As listed in our previous article, Soffe shorts are great for tryouts because they come in a variety colors. If you really want to look the part, Chasse makes cute lycra cheer skirts that come with built in shorts-perfect for stunting, jumping, and kicking. Remember to wear light weight tennis shoes that offer support. Some good basic cheer shoes to have in your arsenal of practice gear are Nike’s Sideline Cheer, and for those on a budget, Chasse Rocket’s are the perfect fit. Also keep in mind that this is not the time to be thinking about being over-the-top stylish or piling on the glamour. Stay away from jewelry, glitter, excess makeup, and long fingernails.

Before the tryout beings, prevent injuries by making sure you warm up thoroughly. Even if you’re feeling nervous and stressed out, put on a positive, self-confident attitude before you walk through the door. Remember that cheerleading is a team sport, and tell each girl good luck. Avoid a catty or competitive attitude. Be enthusiastic and smile, but remember to keep it real and natural. A fake smile and overacting is easily detected by everyone. As you’re trying out, make sure you speak with a loud, clear voice and say each word clearly - pronounce each T and R, and don’t slur. Use plenty of vigor and expression- nobody wants to listen to a robot! If you’re asked to do something you aren’t sure about, feel free to ask the judges for clarification. If you happen to make a mistake, keep on smiling and performing as though nothing had happened. By continuing your routine, often the judges won’t even pick up on what happened. If you happen to flub a certain movement, ask for a retry-not all judges will allow this, but it never hurts to ask. Once you’ve finished, make sure you thank the judges and coach, and then leave with a smile on your face.

While nothing can guarantee you a spot on the cheer squad other than the judges and coach, these tips should help you out. No matter what the result, remember you did your best and be proud of your efforts!

Stay tuned for our next article on making sure you accomplish your cheer goals by learning how to choose a cheerleading squad and coach that is a perfect fit for you.

Popularity: 10% [?]

How to Prep for Cheer Tryouts
Many people dream of being part of a cheer squad. To make that dream a reality, though, you have to be prepared for the amount of time, and energy, that the hours of practicing, performing, competing, and fundraising will consume. You have to be able to handle the expenses of cheerleading uniforms, cheer shoes, travel costs, food on the road - expenses that can add up to a significant amount. Cheerleaders happily make the choice to take on these demands because they want to be part of a team. Not to stand out themselves, but to make their squad’s performance and their school spirit as strong and excellent as it can be.

Every school has their own standards for cheerleaders, and the cheer coach or school administrators will be glad to let you know what you need to do in terms of paperwork. Make sure you take your time to fill it all out completely, and be aware of requirements that need to be accomplished before a deadline, such as medical exams.

That’s the easy part, though. Preparing for the cheerleader tryouts is a much more physical process. Cheerleaders have to have the strength of a gymnast, the flexibility of a dancer, and the stamina of a long-distance runner to be able to shout cheers, do stunts, and keep their spirit strong all the way through a game or competition. Taking lessons in any of those disciplines is a good idea, but you’ll get the most valuable information from present or previous cheerleaders who know what it takes. They may be able to teach you previous routines, and certainly will have suggestions about how to get in shape for your tryout.

Don’t stop there, though - remember, while you are trying to become part of a team, you want to stand out from the rest of the candidates. Do research on sites such as YouTube to learn how other squads do the motions, and practice in front of a mirror. Are your arms fully extended? Does your leg need to kick higher? How about your facial expressions- just because you’re doing hard work doesn’t mean you should look like it!

Make sure you also dress accordingly. You not only need to act the part, but like the part as well. Soffe cheer shorts are always a fan favorite as they come in a variety of colors that are sure to match your school and are perfect for cheerleaders on a budget. Chasse makes cute lycra cheer skirts that have built in shorts and also come in basic school colors. They have matching racer-back tank tops with support.

Once you’ve got the basics down, ask friends and family to watch you, to help you fine-tune your performance. Your job is to motivate - so make eye contact, smile, get them excited. Do that, and you’ll be ready for the judges’ table.

Come back next week for our feature article about how to perform in front of the judges’ tables plus tips on how to stand out once you’re in front of the judges.

Popularity: 11% [?]

Cheerleading uniforms can present a challenge when trying to keep them clean during football, basketball and soccer seasons. While they can usually be worn for one or two games, they need cleaning after lots of rigorous activity, especially when the uniforms are primarily white or have white trim. If not laundered properly, they can melt, snag, run or discolor.

Here are a few do’s and don’ts to make sure your uniform makes it through the cheerleading season uninjured:

-Don’t use dry-cleaners. This causes material to stiffen, fade and bubble. It also takes on a yellowish hue, which is very noticeable next to an unblemished uniform.

-The first time you launder it, wash each garment separately in a cold tub of water. Rinse thoroughly in cool water.

-Cheer and Tide laundry detergents are the most popular for colorfast clothing. Use these for regular washing to make sure colors don’t bleed or fade. These detergents also gets the dirt and odors out, including rings around the wrists and collar.

-Avoid fabric softener, which sets stains and dirt, making it difficult to get the uniform clean.

-If quality detergent is unavailable, soak your uniform in cold water for at least an hour to make it wearable in between washings.

-Be sure to remove items promptly from the washing machine to avoid excess wrinkles.

-Hang up uniform pieces to dry thoroughly using a plastic or molded hanger. Clothespins and wire hangers can make creases and misshape the fabric.

-Don’t put your uniform in the clothes dryer. This will round out pleats and may leave bubbles from the heat.

-Don’t use a warm iron. This melts the material or leave discolored marks. If you do have excess wrinkles, you can use a stand up power steamer. Because the heat is not as high as an at home iron, it will not scorch the material.

Uniform care for stains can be tricky. Follow these guidelines for best results:

-Don’t use bleach. This strips the color, leaves ugly spots and damages the fabric. White uniforms do not get whiter, they turn yellow.

-Use color-safe bleach alternative or an oxygen-based all-fabric bleach to get out tough stains.

-Soak the garments in cold water before laundering.

-Rub a little detergent into the stained area. Let it stand for a few minutes before laundering as usual.

If you’ve already caused damage to your uniform and its starting to look a little frumpy, check out new uniform styles and camp wear at Campus Team Wear. We have a range of uniform styles at a range of reasonable price points.

Popularity: 16% [?]

Cheerleading is not only fun and active but also demanding on all parts of the body. But the feet are the ones taking most of the abuse. With tumbling, stunting, and dancing, cheerleading requires a supportive yet flexible shoe made tough enough to withstand constant motion.

Important factors to consider when choosing a cheerleading shoe include price and budget, comfort and support, as well as quality and durability. As with most things, you get what you pay for. Investing in a quality pair of cheer shoes will save money on upkeep and replacement in the long run. Once you have determined your budget, choose a shoe at the upper end of your range that will offer a higher level of quality.

Cheerleading shoes must be comfortable and well cushioned for jumping and tumbling. Stunting requires finger grips or heel grooves with flexible support for adequate safety. Scalloped arches and ankle support are other additional features. A recommended shoe is the Asics Gel-Comp 2. They offer all of these features and are a good investment because they are durable. If the budget is a little tighter, the next best choice would be the Asics Cheer 5. It’s a comfortable shoe at a comfortable price, while maintaining quality.

For those who are in pom squads or squads that don’t stunt, dancing shoes must be lightweight with breathable support reinforced at the heel and ball of the foot. They also need to be flexible and supportive. Rebok’s Sis Boom Rah 2 is lightweight with all the dance essentials and is a very high quality shoe. Nike’s Sideline Cheer has good arch support at a medium price point, and for a few dollars less, Chasse Rocket’s have excellent heal and ball cushioning. Make sure that the shoes have a proper fit for each member of the squad. Allow each member to walk and move around in the shoe. Inquire about the return policy for the shoes you choose.

To determine which functions and aspects of a shoe are most important, it will be necessary to evaluate the activities of your squad. A squad that focuses primarily on tumbling or stunting should prioritize supportive and flexible shoes. If dancing is your main emphasis, shop for more lightweight and breathable shoes. Determining the needs of your squad based on activities will help you choose the right shoe.

Style is another important factor to consider. If your squad is involved in many activities, it may be wise to choose a white shoe with interchangeable color insertions. Kaepa carries cheer shoes that have inserts for two colors and gives you an entire pack of color options including metallics to choose from. They also have a variety of styles and price points available with the color kit.

Permanently colored shoes can also create a bold and sharp look for competitive cheer squads. Try to find a shoe that is easily cleaned and maintained. You’ll want a shoe that can hold up for the entirety of the cheer season.

Popularity: 48% [?]

Do you have what it takes to be a cheerleading flyer? A cheerleading flyer is the person at the top of the list for stunt performers. You have seen her in her cheerleading uniform. It is the girl who gets raised and thrown high into the air. It may be one of the most marvelous positions in cheerleading along with one of the more dangerous ones. It offers a sensational and electrifying feeling of flying through the air.

Cheerleading is a team sport. Each person on the squad is important. In order for a flyer to be successful, she must have great spotters. Weight and height do play a major role in whether you can be a flyer or not. However, if you have the awesome ability and the proper skills you could have what it takes to be a flyer.

An accomplished cheerleader should have what it takes to fill any job on her squad. Part of being a team player means doing the position your team needs you to do. Don’t set limitations by assuming you can only do one thing. You can do anything you set your mind to. However, there are skills and abilities that you will need to obtain to be a great flyer.

First of all, you need to be confident. Attitude can be everything in cheerleading. You must know in your heart that you can do it. If you think you can’t do something, you will sell yourself short in the long run. You must trust yourself and your teammates. You must know that if you fall, they will catch you. Knowing that your teammates won’t let you fall and that you won’t get hurt will help you to concentrate on getting the job done.
You must keep your hips and thighs stable. Don’t ever jolt your legs. You must be able to maintain your own weight. You have to be able to raise yourself with your arms. Maintaining your balance is very important. You must stay very stiff. Use your bases to keep yourself from wiggling. Timing is everything! You have to know what to do and when it needs to be done. Your job is to know when the correct level has been achieved to hit the stunt. You cannot have a fear of heights in order to be a flyer. It is important to keep eye contact with your audience. You will be the crowd motivator. Make sure to show the audience your beautiful smile!

As a flyer, remember to keep your legs tucked in so your feet are off the ground. When this drill is mastered, you will be able to move into stunting. During each stunt, it is important for the flyer to remember to stand up as fast as possible, stay tight, and keep those legs straight!

You need comfortable clothes in cheerleading. When practicing, you should wear cheer shorts, cheer t-shirts, cheer stretch pants, and cheer sneakers. During performances cheerleaders will wear their team’s cheerleading uniforms. It is a good idea to wear a sports bra. If you have long hair you should put it in ponytail. Headbands are good if you have short hair. It is a good idea to have a cheer bag with clothes to change into after a game or the competition. Pom-poms are a great accessory for cheerleaders and are pretty much mandatory.

If you want to be a flyer, you should know that it would take hard work and dedication. It takes a special individual to truly trust your teammates when they are throwing you up in the air. Being a cheerleader is no walk in the park. Cheerleading is not considered to be a sideline activity anymore. This sport involves intense competition, dedication, hard work and a true love for the sport.

Popularity: 94% [?]

“It’s all about the skirt” is what we often hear when people talk about cheerleading. We laugh, knowing there is so much more to cheerleading than just the cheerleading uniform, but there really is some truth to the matter. Fashion is an issue. The skirt, or more accurately, the total cheer uniform is an important part of what makes a cheerleader sparkle and light up a crowd. With that in mind, let’s take a look at the options when it comes to choosing that perfect “cheerleading skirt” to help your squad dazzle the crowds at your next event.

First, let’s start with the less exciting, practical part. How much is this cheerleading uniform going to cost? As with any product, you can pretty much spend as much as you want on a cheerleading uniform. The key is to know what you are paying for. Shop around to compare prices, products, lettering and shipping costs. Companies offer package deals that include the cheer shell and cheer skirt, but be sure you look to see how much the lettering will cost as this figure is often not included in the package price. Basic prices seem to range from $30 to $100 with lettering running around $10-20 per cheer uniform depending on whether you go with a one, two or three color design. Look for quantity discounts and consider these when you decide how many uniforms you will order. A late addition to the squad could cost you a bundle if you need to order a single uniform later. And don’t forget the accessories. If you make extras, such as briefs, socks, poms, nylon half or full tops, part of your uniform, be sure to add their cost to the bottom line when you consider your uniform budget.

Some other practical concerns are uniform comfort and fit. You want to wear a uniform that feels good, is appropriate for the sport/season, and allows you the full range of movement you need to do those cheers, stunts and moves that set your squad apart from the competition. Most cheerleading uniforms are made of polyester and spandex that allows for some stretch in the fabric, but there are also 50/50 cotton/polyester blends available and more expensive moisture wicking fabrics that are lighter and cooler. Check whether the fabric is washable or not so you are aware of the additional work and cost if you choose a “dry clean only” fabric. As to the uniform fit, most companies do not want you to order stock sizes, but rather to give them measurements. With form fitting shells and various skirt lengths, honesty is more important than modesty, so make sure you get accurate measurements from your squad members so the uniforms fit right and your squad looks sharp.

Finally, we get to the good stuff. Choosing the right cheerleading uniform is about getting the right “look” and here you have a lot of choices. Cheerleading uniform companies offer a wide variety of styles and features from the traditional to the hip to the modern. With tops/shells you can choose from crops to jumpers with or without long-sleeve full-length or crop-length tops. And then you need to choose V-neck, sweetheart neck or round neck all with or without braid options. In regard to bottoms, you have the classic A-line, modified A-line, low rise and twister skirt styles in addition to a wide range of pleated options including box, eight, knife, three or twelve pleat style. You also have short, skort and pants options available to match your shell choice. Make a choice that suits the tastes of your squad members, is suitable for your cheer purpose, complies with your school/organization dress code and colors and brings your squad to life!

So, choosing a cheerleading uniform, like cheerleading itself, is about way more than “just the skirt.” Be sure to consider all your options as you search for that perfect uniform, the one that will make your squad feel good and look great!

Popularity: 41% [?]

So you’re hot, hip, and one of the trendiest performers out there, you’re a cheerleader! If you answered yes to this then the first step is already achieved, now let’s get down to the nitty gritty of the situation.

One thing to remember about that lean, mean, cheerleading machine of yours, is that you have to maintain your core strength in order to keep your performance as smooth and flawless as possible. What is core strength, you might ask? Core strength is the overall stamina of your inner torsos’ muscles, and helps to maintain good posture, a tight and toned abdomen and back, and also regulates the strength of your limbs. You can achieve this with core conditioning, or, a regular exercise routine geared toward your core muscles. Without a toned and maintained core, your overall performance will be lacking due to less control over your muscles and less stamina after a peak cheerleading performance.

Let’s go over the major areas a cheerleader is affected by core conditioning: 1st the Rectus Abdominis, these muscles are the front muscles of your abdomen, sometimes referred to as a “six pack”, that is, if you are one of those “ripped” hotties that has achieved that look in your cheerleading uniform. Next there is the Erector Spinae; these are three separate muscles that support from your neck down to your lower back. Underneath that lies the Multifidus, these muscles are along your spine and they rotate and extend your back. Ever hear of the term “flexible as a cat”? You do not want to let these dandies stiffen up! Along the sides and the front of your abdomen are the External Oblique’s, and beneath them, but running in the opposite direction, are the Internal Oblique’s. Deeper still is the Transverse Abdominis, these are beneath the other abdominals and are the muscles of your waist, they ensure protection and stability of your spine.

Moving on to the lower regions we find the Hip Flexors, these include several different muscles that are located in front of your pelvis and on the fronts of your thighs. They allow for that awesome cheerleading swing and sway you have that you know gets you noticed! Gluteus medius and minimus are the muscles on the sides of your hips and the Gluteus maximus, also referred to as the hamstring group, is located in the back of your hips and along your upper thighs and legs. Lastly we have the Hip adductors that are along your mid thigh.

Now that we know which muscles make up your core, and where they are found, let’s talk shop about how you can strengthen and maintain these core cheerleading muscles.

There are many exercises that can help you to reach that goal, here are a few to get you on your way to performing like a star and looking great in that cheerleading uniform:

1st: a tight and toned abdomen can be strengthened with the use of an exercise ball while doing crunches. Lean across the ball on your lower back with your feet planted squarely on the floor for support. Next cross your arms over your chest to help maintain balance. Slowly raise your head, neck, and shoulders upward using your abdomen muscles to pull yourself forward, then slowly lower yourself back. Repeat this movement for 5 reps of 10.

2nd: How about some fun? A great way to help strengthen your core is with balance exercising. With balancing you can use such devices as a wobble board, a BOSU Balance Trainer, or even foam rollers. Trying to keep balanced for as long as you can helps to tone and strengthen your deeper core muscles (Transverse Abdominis), try at least 5 reps of balancing for at least 30 seconds each time. You should increase the difficulty after each rep with the addition of a medicine ball (switching from hand to hand), or closing your eyes. This exercise can be a lot of fun with a partner.

3rd: Who says that it has to be difficult or extravagant to be effective? Come on Cheerleaders, try these little numbers on for size, abdominal braces are not only easy, but they create results! This is actually one of the main techniques to use during core training. All you have to do is contract your abdominal muscles. Imagine you are pulling your belly button in toward your spine, not by sucking in air of course, don’t hold your breath, but by tightening your muscles to achieve this bracing effect. Hold your muscles tight for as long as you can, trying to increase your times with each rep. Remember you should be able to breathe easily during this routine for the best effects.

4th: Another tried and true method for an overall core strengthening workout is the basic push up. That’s right squads, these dandy’s aren’t just for soldiers, doing pushups properly can effectively help to create and maintain a fit and healthy core. Pushups 101: lie down on your belly, with your hands on the floor a little wider apart than your shoulders, raise up onto your toes, keeping your body straight (no butts in the air). Push yourself upward with your arms and tighten your core muscles as you do this, raise yourself upward until your arms are straight but do not lock your elbows. Now lower yourself until your elbows are in a 90 degree angle, repeating this process for as many reps as you are able to. Exhale as you rise up, and inhale while you lower yourself. Remember to keep your core muscles tight throughout this routine.

Keeping your body fit is an important task that you should take seriously if you want to be a successful Cheerleader, of course too much work and not enough play can really bum you out, so be sure to make your work out as fun as possible! Group cheerleading routines have lots of potential to get downright silly, dancing is great for those core muscles and can also keep your cheer routines new and exciting, so liven it up and have a blast!

Popularity: 34% [?]