Summer is the perfect time to build a stronger foundation for the season ahead. Whether you’re flying, basing, or flipping, strength and body control are key to safe and successful stunting and tumbling. The best part? You don’t need a gym to get started! Here are 4 simple, effective exercises you can do right at home to level up your cheer game:
1. Wall Sits (Leg + Core Strength)
Hold a wall sit for 30–60 seconds, keeping your knees at a 90-degree angle and back flat against the wall. This builds endurance in your quads, hamstrings, and glutes—essential for basing and tumbling power. Add arm motions while holding for extra cheer-specific training!
2. Push-Ups (Upper Body Strength + Stability)
Start with 3 sets of 10 (or modify on your knees if needed). Push-ups strengthen your chest, shoulders, and triceps—perfect for bases lifting flyers and for tumblers who need strong arms to support themselves through skills.
3. Hollow Body Holds (Core Control)
Lie flat on your back, raise your arms and legs a few inches off the floor, and hold for 20–30 seconds. Focus on keeping your lower back pressed into the ground. This move builds incredible core control, which is a must for tight body positions in the air and clean tumbling lines.
4. Glute Bridges (Hip Power + Control)
Lay on your back with knees bent and feet flat, then lift your hips high into a bridge and squeeze at the top. Do 3 sets of 15. Glute strength supports jumps, walkovers, and flyer stability when pulling body positions like heel stretches and scorpions.
Bonus Tip: Consistency is key! Do these exercises 3–4 times a week and track your progress. Pair it with stretching and hydration, and you’ll be season-ready in no time!
Let this summer be your strength season! If you want more at-home workouts or personalized cheer coaching, message us—let’s level up together!
Stay Caliente!
