The Cheerleader Core Workout: 8 Exercises for Flyers, Bases, and Tumblers

Want to crush your stunts and tumble like a pro? It all starts with a strong cheerleader core. Your core is the powerhouse behind every jump, lift, and flip as it’s the one who keeps you balanced, controlled, and injury-free. 

In this guide, we’ll show you 8 killer exercises that target your abs, obliques, and back, so you can dominate as a flyer, base, or tumbler. Think of it as your secret weapon for next-level cheer skills!

Why Cheerleaders Need a Strong Core

A strong core is the secret behind every clean stunt, powerful tumble, and controlled lift in cheerleading. Your core includes all the muscles in your trunk, from your back to your sides, and it’s the foundation for every movement you do on the mat. Here’s why building a strong core is essential for cheerleaders:

A. It’s More Than Just Abs

The core includes your entire trunk between your shoulders and hips. A strong core supports all movements, so don’t just stick to sit-ups; train the whole region to improve balance, power, and stability. 

B. Foundation for Every Skill

Every cheer move, from basket tosses to jumps, starts from the core. If your core isn’t strong enough to brace your muscles, your stunts will be weaker, slower, and may cause strain in other areas. Building core strength first makes every skill safer and more effective. 

C. Activate it Anytime

Your core muscles can be “switched on” with small contractions, like engaging your pelvic floor. Learning to activate your core at any moment helps maintain stability and control, whether you’re performing a stunt or adjusting mid-routine. 

D. Quality Over Quantity

Strong core training isn’t about doing endless reps. Controlled, slow movements with proper form engage the right muscles and build functional strength for cheerleading. Quick, sloppy reps may feel tiring but do little to improve performance. 

E. Progress Gradually

Core strength grows with time. Poor form, like arching your back during planks or struggling with leg lifts, shows your core isn’t fully engaged. Start with manageable exercises, focus on proper technique, and gradually increase difficulty to safely build strength.

8 Best Move to Train Core Muscles

A strong cheerleader core is essential for stability, power, and control in stunts, tumbling, and jumps. To help flyers, bases, and tumblers build the strength they need, we’ve rounded up 8 of the best core exercises that target all areas of your trunk. 

These moves focus on controlled, quality reps that will make a real difference in your cheer performance. 

1. Plank to Push-Ups 

Start in a forearm plank, keeping your core and glutes tight while maintaining a straight back. Lift one hand at a time onto the floor to come into a push-up position, perform one push-up, then lower back to your forearms, alternating hands as you go. 

This exercise builds shoulder stability and total core strength. Aim for 3 sets of 15–20 reps. 

2. Alternating Shoulder Tap Planks 

Begin in a standard push-up position and lift one hand to tap the opposite shoulder, then return it to the floor. 

Repeat on the other side. This drill forces your core to stay engaged and resists rotation, improving balance and shoulder endurance. Do 3 sets of 20–25 reps. 

3. The Hollow Pose

Lie on your back with your spine flat on the floor, tuck your chin, and lift bent knees while extending arms forward. Gradually extend your legs upward and lower them slowly toward the floor, keeping your heels just above the ground. 

This move strengthens your deep core muscles and improves body control. Perform 3 sets of 5 reps. 

4. The Bridge 

Lie on the floor with knees bent and feet flat, arms by your sides. Engage your core and lift your hips until your body forms a straight line from shoulders to knees, holding for 3–5 seconds before lowering down. The bridge strengthens your posterior chain, which supports jumps and lifts. 

5. Plank Step-Ups 

Start in a push-up position with an elevated platform in front (like a step or sturdy books). 

Step one hand onto the platform, then the other, and step back down one hand at a time. This move challenges your core and shoulders while improving stability and control. Aim for 4 sets of 25 reps. 

6. Lateral V-Ups 

Lie on your side with legs stacked and arms extended, one arm for support and the other overhead. Lift your legs and upper body toward each other, forming a “V” shape, then slowly lower down. 

Lateral V-ups target your obliques and side core muscles, enhancing twisting and rotational control. 

7. V-Sits 

Sit on your mat, lift your legs to a 45-degree angle, and lean your upper body back to 45 degrees while reaching your arms forward. 

Balance on your tailbone and hold the position for 20–30 seconds. V-sits strengthen the front core, improve balance, and help with controlled lifts and jumps in cheer. 

8. Cross Knee Plank 

Start in a standard plank position, then bring your right elbow and left knee toward each other, letting them slightly touch. Return to plank and switch sides. 

This alternating motion engages your obliques and deep core muscles, improving rotational strength and stability. Complete 3 sets of 25 reps.

Jump with Confidence!

A strong cheerleader core is like having a secret superpower on the mat. Practice these 8 exercises consistently, and you’ll notice better control, higher stunts, and cleaner flips. Stick with it, challenge yourself, and soon your routines will look stronger, sharper, and more confident than ever — because everything awesome in cheer starts from the core.

Take your cheer skills to the next level with the Cheerleading Program at Rockstar Academy! At our Sports & Performing Arts Academy, we focus on building strength, endurance, and technique through specialized cheerleading conditioning that prepares you for high-energy routines and stunts. 

Whether you’re aiming to soar as a flyer, stay solid as a base, or tumble with precision, our expert coaches will guide you every step of the way, helping you perform confidently at competitions like the Elite Championships, RockOlympics and Cheer Recital. 

Plus, you can experience the program firsthand with a free trial class and see how Rockstar Academy can boost your cheer game!

FAQ

How to get cheerleader abs? 

Focus on full-core workouts, engage your abs in every move, and combine strength exercises with proper form and consistency. 

What are the big 3 core exercises? 

Planks, V-sits, and hollow holds as these target your entire core for balance, strength, and stability.