8 Best Moves to Strengthen Your Core

Core strength is important to every human being. But for aspiring and current pro cheerleaders, the need is high. A strong core will help you move in any direction, making dancing and performing pro cheer routines very easy. Training your core for greater strength also means three things: One, better movement coordination and balance that prevents falling. Two, better muscle strength and endurance that ensure energy for long and live pro cheer performances. And three, sexy abs. Don’t worry about the lack of equipment, because these daily core-strengthening exercises you’ll find below will require little to none at all!

1. Plank to push-ups

Stark on a plank, contract your core and glutes while maintaining a straight back.
While you plank, lift one forearm off the ground and put that hand on the ground with an open palm.
Follow with the other hand.
Now with both hands on the ground in a push-up position, do one push-up then go back into the original plank position.
Lifting first one hand then the other off the ground and placing your forearms back the ground.
Follow with the other forearm. That is one repetition.
Do 3 sets with 15-20 reps.

2. Alternating shoulder tap planks

Start in a push-up position.
Lift one hand and reach it across your body.
Tap your opposite shoulder then place your hand back on the floor.
Perform the same motion with the opposite hand. That is one rep.
Do 3 sets with 20-25 reps.

3. The Hollowman

Start by lying down with your entire back glued to the floor at all times.
Tuck your chin
Lift your knees up while bent.
Extend your arms forward like you’re trying to reach your feet but don’t sit up.
Extend your legs upward.
Lower your extended legs down towards the floor progressively but keep your heels above the floor for a few inches.
Reach your arms overhead progressively. That is one rep.
Do 3 sets with 5 reps.

4. The Bridge

Start by lying down on the floor.
Extend your arms on your side with your palms facing downwards.
Place your on the ground with knees bent 45 degrees upward.
Tighten your core.
Bring your hips up to a straight line between your knees and your shoulders.
Hold the position for 3-5 seconds.
Relaxingly bring your hips back to the ground.

5. Plank Step-ups

Start in a push-up position with a step-up board (you can use books or stairs) in front of you. Adjust the height according to your level of strength.
Maintaining a tight core and back, lift one hand off the ground onto the elevated platform.
Followed by the other hand.
After both hands are on the board, lift the first hand off the board and place it back on the ground followed by the other hand. That is one rep.
Have 4 sets with 25 reps.

6. Lateral V-Ups

Lie down sideways with one leg on top of the other extended straightly.
Place your left arm out in front(or on the side) of you for leverage.
Extend your right arm straight over your head.
Lift both of your legs together with your arm toward each other to form a "V" shape.
Slowly lower yourself to the original starting position. That is one repetition.

7. V-Sits

Start by sitting in the middle of your mat.
Lift your legs up to a 45-degree angle.
Lean your upper body backward to a 45-degree angle.
Reach your arms forward.
Balance on your tailbone and hold this form for 20-30 seconds.

8. Cross knee plank

Start in a plank position.
Bring your right elbow and your left knee inward to your body.
Let your elbow and your knee slightly touch each other.
Return to your plank position.
Switch sides by starting with your left elbow slightly touching your right knee.
Alternate and repeat for 3 sets with 25 reps.

To effectively strengthen your core, keep in mind to do all of these exercises by drawing strength from a tight or contracted abdominal muscle. You’ll avoid unnecessary back and side pains this way. Breathe normally and pay attention to proper posture while you workout to properly tone your targeted muscle areas.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

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