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Ab Fab - How to get those Cheerleader Abs
Ab Fab - How to get those cheerleader abs
By The Associated Press
Sure, the Dallas Cowboys Cheerleaders dance for 3 1/2 hours each Sunday during the football season, but that alone doesn't keep them in shape.
The rest of the week includes three-hour daily rehearsals and an unforgiving exercise regimen.
Designed by Ret. U.S. Army Sgt. Jay Johnson, who now runs Boot Camp Fitness, the squad's "butts and guts workout" targets just what it says it does. The exercises also boost strength and endurance. "This is functional training, not just to look good," he says.
Johnson recommends warming up with a pyramid of push-ups and bicycles. Start with 20 push-ups, flip over to your back and, with your legs in the air, mimic the movement of cycling. Do it 20 times. Next, do 19 push-ups and 19 bicycles, then 18 of each, continuing the pattern until you're down to 1.
Remember, that's just the warmup. After that, it's on to the actual workout, which Johnson recommends doing four times a week, in addition to 30-60 minutes of cardio exercises each day, resistance training and eating five or six lean, healthy meals each day.
Here are some exercises that can be done at home. Each should be done for one minute without stopping. Do the circuit twice. Use 5-to-10-pound weight.
• Ab twists with weights
Sit on the floor with with knees bent. Slowly lean body back into a 45-degree angle and use abdominal muscles to bring feet off the ground. Hold a dumbbell with both hands in front of your chest.
Twist at the waist, bringing dumbbell to the left of bent knees. Smoothly twist back to the left, hands rotating weight to the opposite side.
Keep legs up off the ground throughout the exercise.
• 7-ups
Lie on back, cross hands behind head, extend right leg long and cross left foot over right knee.
Simultaneously bring right knee (with left foot still crossed over knee) toward chest and raise head and shoulders up and forward to meet bent knee. Contract abdominal muscles. Next, simultaneously lower the leg (left one is still crossed), and lower head and shoulders, keeping them an inch off ground. Repeat without resting, alternating sides.
More ab exercises
• Sky crunches with dumbbell
Lie on back, extend arms above head, holding a dumbbell with both hands. Place legs up in the air.
Reach arms straight up, while lifting shoulder and head approximately 3 inches off the ground, exhale as you contract abdominal muscles. Relax shoulders down, keep arms with weight still reaching upward. Head is still off the ground with abdominal muscles engaged. Repeat without resting.
• Butterfly crunches
Lie on back with hands behind the head. Bend knees and cross ankles keeping knees out wide, engaging abdominal muscles, chin to chest.
Crunch forward, bringing elbows to knees. Slowly, lower head and legs to starting position but don't let either knees or head touch the ground.
• "Rocky" sit-ups
Lie on back with knees bent. Hands are in fist position, resting on your chest.
Raise your upper body forward to a vertical position. Punch arms across body in a one-two combination from right to left before lowering body back down to the ground.
• Scissor crunches
Lie on back with arms extended behind head and hands touching, forming a point. Lift straight legs two inches off the ground.
Kick right leg straight up toward the ceiling while bringing both hands together to touch your foot. (Legs are in a scissors position -- hence the name.)
Slowly lower your right leg back down two inches from the ground and lower arms behind head. Repeat on other side.
I've attached another great DCC workout as well....cheerful.pdf
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Sorry, it just sounds like a crazy idea for me :)...
How long do you think it will take to lose 10-15 pounds with this workout above and a 2hour workout a day. i do cheerleading
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