Cheerleading Info Center

Core Exercises for Cheerleaders That Will Improve Your Cheerleading Skills

Here is another great exercise for cheerleaders that will strengthen your core - PLANKS!

This basic plank position is the perfect position to start with.  It is a great exercise to squeeze in 3 sets in the morning, while you are watching TV or just before you go to bed.  Here are some tips to remember:

• 1 set is 8 counts
• Make sure you have your body in a straight line.
• To start, keep your knees on the ground and then work up to straight leg planks.

For more exercises to help with ALL of your cheerleading skills, click on CHEERLEADING EXERCISES on the Cheerleading Coaching Center. :-)

 

Stretching Tips for Cheerleaders

Once your muscles are warm, then you can begin stretching.  Below are some stretches that will really help your flexibility and make you a better cheerleader!  But first, remember these important points about stretching:

Tips:

• Always warm up first.
• Stretch BEFORE your full practice.  A good warm up will make all the difference in your performance.
• Stretching AFTER your practice is extremely important too.  Hold your stretches LONGER druing your cool down as this is the time you gain flexibility in your msucles.
• Stretch to the point of mild discomfort, not pain.
• Hold each stretch for 15 to 20 seconds.
• Repeat each stretch 2 to 5 times, trying to stretch a little further each time.
• Do not bounce while you are stretching.

For more details, click on Cheerleading Stretching Tips.

Inner Thigh Exercise for Cheerleaders

Are you ready to strengthen your inner thighs?  This is a great exercise as it is SIMPLE and you can always fit it in while you are watching TV ( no excuses)!  Here are all of the details:

• Lay on your side with your top leg over your bottom leg.
• Lift your bottom leg using your inner thigh
• Start out with 1 set of 8 and work up to 3 sets of eight.
• To mix things up, you can also change the tempo of your leg lift.  For example, start out with quick lifts then slow it down with 2 counts up and 2 counts down.
• Once you are finished with 1 leg it's time to switch to the other.

Enjoy your strong, beautiful legs! :-)

 

How to Stretch and do Yoga for Cheerleaders

Yoga is a wonderful exercise for EVERYONE including cheerleaders.  No matter what your age or exercise skill level, Yoga can benefit you.  Yoga will help you:

• Breathe Properly as you focus on your breathing.
• Improve your Focus as you concentrate on your muscles, how your body feels, and your breathing.
• Reduce Stress Levels as your learn to slow down and "be in the moment".  When you do Yoga, you should focus on your body and your breathing, not what happened during the day or what you have to do later.
• Strengthen your Muscles as many Yoga poses tone your muscles as well as stretch them.

Why should cheerleaders do Yoga?

Yoga will help you with your studies as well as your cheerleading skills.   Yoga will teach you to improve your focus to help you concentrate on your homework.  In addition,  it will help increase your flexibility, improve your balance and condition your muscles, which every cheerleader needs!   Here are some things to remember:

Yoga Tips:

• Wear something that is comfortable for you to stretch in and do not wear any shoes.
• Focus on what you are stretching and do not stretch if you feel pain.  Let your body stretch at it's own pace.
• Think about your breath.  Most people never really pay attention to their breathing, which is one of the most important activities we do. 
• Do Yoga for you.  Do not compare your yoga skills to anyone else.  Everyone is different and just do what you can.  You will get better with practice.
• Listen to your body.  Do not stretch beyond what your body can do.

When should you do Yoga?

Yoga can be done any time of day.  Many people like to do a 10 minute routine first thing in the morning to get their body ready for the day.  Try it, and see if it helps you focus during your day.

For more Tips, click on YOGA FOR CHEERLEADERS and Enjoy!

Stretching Tips for Cheerleaders

Stretching is a very important part of your conditioning.  It can improve your jumps, help to prevent injuries, as well as improve your flexibility.  Here are some tips to remember when stretching:

Stretching Tips:

• Always warm up first.
• Stretch BEFORE your full practice.  A good warm up will make all the difference in your performance.
• Stretching AFTER your practice is extremely important too.  Hold your stretches LONGER during your cool down as this is the time you gain flexibility in your muscles.
• Stretch to the point of mild discomfort, not pain.
• Hold each stretch for 15 to 20 seconds.
• Repeat each stretch 2 to 5 times, trying to stretch a little further each time.
• Do not bounce while you are stretching.

For more stretching photos and a how to video, click STRETCHING FOR CHEERLEADERS.

Simple Inner Thigh Exercises for Great Legs

Here is another super simple exercise for your inner thighs that you can always fit it in while you are watching TV ( no excuses)!  Here are all of the details:

• Lay on your side with your top leg bent and your bottom let out in front of you.
• Lift your bottom leg using your inner thigh
• Start out with 1 set of 8 and work up to 3 sets of eight.
• To mix things up, you can also change the tempo of your leg lift.  For example, start out with quick lifts then slow it down with 2 counts up and 2 counts down.
• Once you are finished with 1 leg it's time to switch to the other.

Enjoy your strong, beautiful legs! :-)

How to have great skin - Healthy Skin Tips!

 

Do you want beautiful skin to help you look your best?   This Smartte Minute will help you look and feel great! Here are some skin facts:

• Did you know that your skin is the largest organ in your body?   It serves as a barrier and waste removal system for your other organs.

• Did you know studies have shown that over 60% of cosmetic chemicals you put ON your skin, ends up in your blood stream?  That can’t be good!

So, how do you keep your skin looking it’s best?  Try using natural products and doing the following simple things to give you beautiful, healthy skin:

1. Drink Water – keeping your body hydrated keeps your skin at it’s peek.

2. Don’t Smoke!!

3. Eat clean – what you put IN your body shows up ON your body. Yes this includes alcohol!

4. Exercise! When you exercise, you increase your oxygen intake and that helps all of your organs stay healthy.

5. Sleep! This is a big one as we all know that lack of sleep shows up on your face for everyone to see!

6. Take your make up off daily. While you sleep, your body regenerates – including your skin.

7. Try to put healthy, natural products on your skin. Read the labels and if you CAN eat it, it should be fine for our skin.

For more great information, check out this article and more at www.IAmSmartte.com.

 

Celebrity Trainers Best Fitness Tips

Here are some great tips from Glamour Magzines Shaun Dreisbach:

1.  Cardio Alone Will Not Give You a Great Body…

“One of the biggest fitness mistakes women make is just doing cardio,” says Los Angeles trainer Ramona Braganza, who works with Jessica Alba, Halle Berry and Kate Beckinsale. “That leads to being ‘skinny fat’: looking thin but lacking definition.” Doing strength workouts like Pilates and moves like squats and lunges twice a week help create sexy, lean muscles and give you a slight metabolism boost.

2. …But You Don’t Need to Lift Weights to Tone Up

No equipment? No problem. You can get the same toning results using your own body weight as resistance, says trainer Jackie Warner, star of Bravo’s Work Out. Speaking of which:

3.  You Can Do Real Push-ups

Unless you’re injured, it’s time to give up the girly ones with your knees on the floor, says Warner. “Real push-ups are truly the perfect upper body and core workout. They tone your chest, back, shoulders, arms and abs all at once,” she says. To do: Place your hands on the floor directly under your shoulders and stretch your legs out behind you. Pulling abs in and keeping your body in a line from head to heel, slowly lower yourself, then push back up. Even if you can’t manage more than three at a time, you’ll benefit.

4.  Intervals Equal Fast Results

Alternating one or two minutes of cardio—whether that’s biking, running, whatever—at your usual pace with one or two minutes at a quicker pace burns fat faster than a regular workout. For an even bigger boost, Braganza recommends interval workouts that combine strength and cardio: Do 10 minutes cardio, then three or four strength moves such as lunges or biceps curls. Repeat two more times and you’ll get a full-body workout in less than an hour.

5.  Energy Drinks Are for Hard-core Training, Not Your Average Workout

“I had one client who would go through multiple bottles of Vitamin Water during her hour-long workout,” says Teddy Bass, trainer to Cameron Diaz, Lucy Liu and Christina Applegate. “Finally I said, ‘Um, honey, you may have burned 400 calories with me, but you just drank 500.’” Unless you’re working out for more than an hour, stick with plain old water.

6.  Variety Keeps Weight Off

“Your body is very smart; it’ll adjust to any workout routine in six weeks, so you’ve got to switch things up,” says Warner. You don’t have to get a whole new routine to keep getting results—even making tiny tweaks like changing the order of your strength exercises will help.

Fit Tip: Kettlebell Training - The Latest Fitness Craze!

Have you tried the latest fitness class with the kettlebell?  It is lots of fun and can add a new twist to your fitness routine.  Check out these training tips from SHAPE to help you get fit wit the kettlebell.

 

Exercise Myths You Should Know

Are crunches the best exercise for your abs?  Or, does cardio burn more calories than weight training?  Well you will be surprised by the answers to these questions and more with the following video!  Adam Campbell, the author of Men's Health and Women's Health "The Big Book of Exercises"  gives you some tips to help make your workout even better.

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