Three Exercises for Strengthening Your Core
13
May
2015
- Some people might not think so, but varsity cheerleading is all about strength. Doing a back handspring, cradle, or a ket toss is no easy task. When it comes to being strong as a cheerleader, one of the most important muscle groups that need to be developed is the core. So, before we talk about what you can do to strengthen your core, what exactly is the "core"?
- Get to know your core: The core is what medical professionals call the group of muscles that make up your body’s torso. (An easy way to imagine it is to think of your body without your arms, legs, or head.) Without these important muscles, your body wouldn't really be much of a body at all.
- Whichever role you have on a cheerleading squad, your core is extra important because the power and strength that you need to do the most common cheer moves all depend on this muscle group centered around your chest, stomach (which includes your abs), and pelvic area. Put simply, the core muscles are what allow your body to do what's called “dynamic” movement.
- Now that you have an idea of what the core is and why those muscles are so important to being a stellar cheerleader, let's go over three easy-peasy exercises that you can use to make sure they are in tip top shape for the cheer season.
- 1. Crunches: A crunch is like a sit up, but better because it focuses your core muscles more directly, so they get stronger, quicker. You start by laying on your back and raising your legs so that your thighs are facing straight up to the ceiling (or the sky, if you’re outside). Place your arms behind your head, but don’t interlock your hands. Simply touch the back of your ears with your fingers–you don’t want to hold your head up. Once you are in position, pull your upper torso towards your thighs. You’re doing it correctly if you feel your stomach muscles working.
- 2. Bridges: Bridges are a great way to strengthen your core muscles. To do a bridge, lay on your back and bend your knees. Relax your back–don’t press it into the floor. Next you want to rest your arms at your sides. Now you begin the exercise by raising your torso up so that your body makes a straight line from your knees to your shoulders. Hold this position for as long as you can without letting your torso touch the ground.
- 3. Planks: A plank is a very simple exercise to do that’s incredible for your core. The first step for doing a plank is to get down on your knees and elbows. In this position, your weight will be on your knees and and elbows only. Begin the plank by extending your knees out so that your weight is entirely on your elbows. You’ll feel your chest, stomach, and upper body muscles doing the work. Hold this position for as long as you can.
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August 1, 2015 - 10:09am