Cheerleading is more demanding than ever before, as elite tumbling, difficult stunting and advanced jumps are now commonplace. As a result, you need to include muscle toning in your cheer training program. Weighted exercises that involve motions that mimic those involved in stunting can be effective in improving muscle appearance and strength. Combination exercises that work more than one body part at a time will save time and add an aerobic element to your strength-training routine.
Elevator Plie
Step 1
Stand with your feet wider than shoulder-width apart and your toes and knees pointing out. Bend your knees deeply until your hips are almost even with you knees. Hold a medicine ball in both hands with your elbows glued to your sides and your hands at bellybutton level.
Step 2
Dip down slightly and straighten up as you curl the medicine ball up under your chin just like an elevator. This motion should be the same as if you were doing an elevator, except your legs start in a wide plie position and end widespread and straight.
Step 3
Lower your hands back down to bellybutton level, with control, as you plie deeply down to the starting position. Perform three sets of 12 repetitions, slowly and with control.
Extension Press
Step 1
Hold a medicine ball in both hands just under your chin. Start with your feet hip-width apart and your toes pointing forward. Bend your knees deeply, jutting your rear end out but keeping your knees over your toes.
Step 2
Straighten your legs as you press the medicine ball overhead, mimicking the motion of basing an extension. Keep the ball slightly in front of your head and keep your eyes on the ball, just like you would keep you eyes on your flier.
Step 3
Lower the ball back down as you deeply squat back into the starting position. Do not rest the ball on your chest. Keep your shoulders, knees and toes in a straight line when you are at the lowest point of your squat. Perform 12 repetitions. Take a short break to recover. Complete three sets like this.
Tips and Warnings
- Stagger your muscle-toning workouts with a day off in between to allow your muscles to rest and recover. Keep your abdominal muscles pulled in toward your spine as your exercise to protect your back from injury. Unless otherwise noted, use proper stunting form for both these exercises.
- Check with your doctor prior to trying this or any other new workout.
Things You'll Need
- Medicine ball
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