Core Circuit

Cheerleading requires a great deal of core strength. Besides improving body control and stability, a strong core reduces your chance of injury. Follow this workout 3-5 times a week to build the best core you’ve ever had.

  1. Hollow Hold

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Lie on your back with your arms up by your ears and legs straight. Lift your toes about six inches from the ground. Make sure your shoulders and arms are up off the ground as well. Hold for 30 seconds.

  1. Scissor Kicks

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From your hollow hold, keep your shoulders off the floor and keep your arms by your side. Hold your feet six inches above the ground and alternate kicking your toes up and down, squeezing your core for support. Do 20 reps.

  1. V-Ups

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For this move, start out in your hollow hold. Bring your legs and chest up to meet in the center so that your body makes a “V” shape. Keep your legs straight, and try to touch your toes at the top. Keep each V-up slow and controlled to strengthen your core. Do 20 reps.

  1. Tuck-Ups

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This exercise is performed similar to the V-up. Instead of using straight legs, bend your knees and bring your knees and shoulders up to meet in the middle. Do 20 reps.

  1. Hollow Rocks

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In your hollow position, rock back and forth keeping your arms off the ground and abs tight. Each hollow rock should be slow and controlled. Do 20 reps.

  1. Seat-Ups

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Lie on your back with your shoulders and hands on the floor. Lift your legs at a 90 degree angle. Use your abs to point through your toes and lift your legs up towards the ceiling. Do 20 reps.

  1. Side-to-Side Legs

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Lie on your back with your legs pointing straight up to the ceiling. Lower your legs down to the right, stopping six inches above the ground. Bring your legs back up to the center, and repeat to the left. Do six reps on each side.

  1. Leg Lowers

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Lie on your back like you’re going to perform a seat-up, with your legs straight and lifted at a 90 degree angle. Keep your legs straight and slowly lower them to the floor so that your feet are six inches from the ground. To complete one rep, lift your legs back up to 90 degrees. Do 10 reps.

  1. Round-Ups

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Lie flat on your back and slowly—vertebrae by vertebrae—use your abs to round up into a seated position. Keep your legs planted in front of you in a pike position. Do 10 reps.