CHEERLEADERS- how to firm up your legs.?

Question

I've taken notice that nearly all cheerleaders have amazing-tight-fit legs. Thighs, calves, butt and all. I joined track to get fit and I've always thought about joining cheer to get in shape and to develop firm legs.

What are some routines or exercises that you guys do to give your legs a good conditioning?

Answer 1

First of all im not a cheerleader, but im a gymnast, and my club does do alot of training with cheerleaders and a few things i have noticed to be core parts of their workout are...

1) Standing squats - performed by placing your arms out in front of your, bending your knees down almost to a 90 degree angle, trying to keep your back straight and your chest up, holding for 3-5 seconds, then rising back up (to get the best benifit out of this exercise try and keep you buttocks tensed the whole time). This exercise hits your buttocks and your upper-leg.

2) If your have access to a big gym ball, place it on a wall and lean against it with your back. then repeat the previous exercise, but leaning against the ball. This exercise hits your upperleg and especially your buttocks.

3)Hipe Flexors - This exercise is best performed if you can hold on to somethging for balance like a chair or table edge etc. Standing up straight, point you toe and lift your leg (keeping it straight and flexed) out to your side raise it as high as you can, try and hold it for 3-5 seconds (this may be a hard one) then lower back down. Repeat for other leg. This exercise hits your Buttocks, your whole leg as well as your hips.

4) Scissor Kicks - This exercise is performed laying on your back. Raise your legs to a comfortable height off the ground, then raise one up, the other down so they are about 30cm (a foot) apart, then alternate them back and forth like scissor blades, one up one down. (the key to this one is speed and rythm, try to go relatively fast and keep in a rythm, but make sure you keep the movement controlled for the best results). This exercise hits your whole leg, your hip flexors and your lower abs.

5) Tick tocks - This exercise is performed by lying on your back, legs and feet together, legs out straight, arms straight out (think of jesus on the cross) on either side of you, palms of your hands on the floor for stability. Raise your straight legs (always keeping them together) straight up in the air so they make a 90 degree angle with your body (like you were sitting with your legs out straight and some one pushed you onto your back). Now lower your legs first to your right side, letting your right ankle touch the floor then raise them back up, then lower to your left side etc. The key to this exercise is control and doing it slowely, the slower you go the faster you will see results. This exersice hist your hips, whole legs, your buttocks, your lower abs and your obliques - this ones the killer.

I hope those exercises help, they are the core parts of both our and the girls we train with lower body workout. But dont forget you can do other activities like runnng, skipping, cycling and swimming.

And always remember to have fun :)

Answer 2

I was a cheerleader for about four years, as well as a runner, and cheerleading definitely tones all of the muscles in your body, more than running.

In addition to lots of conditioning, the nature of cheerleading itself tones muscles. You can do all of the lunges, squats, pushups, crunches, stretches, and drills, but you still probably won't get the body of a cheerleading. In addition to all of those things, remember that cheerleaders also lift each other off of the ground. It takes every muscle in your body, including legs and abs as well as arms, for each of the positions, whether you are a base or a flyer (I assume these terms are self-explanatory). Practices are also very intense, last a couple of hours, and contain more muscle training and usage than running or any other sport.

Answer 3

look i am a cheer leader for the rams and having firm legs is our thing u just have work the right the right muscles.