Cheerleader
Contemporary core exercise with the short straps: plié legs and clasped fists pressing into the straps while the abdominals drive a small curl — demanding lower-abdominal connection.
⚠️ Clinical Contraindications
- Osteoporosis / Osteopenia: The curl loads the spine in flexion; keep the hold brief and substitute neutral, supported variations.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage holding the short straps, shoulder blades set back and down. Inhale, then exhale to find tabletop with the legs together.
Execution Instructions
Spread the legs into a plié toward the corners of the room, glue the heels together, and make fists pushing into the straps so the fists face the ceiling. Exhale to nod the chin and reach the fists through the middle of the diamond, connecting the arms to the abdominals. Keep the hold brief.
Teaching Cues
"Make a plié — spread the legs to the corners of the room and glue the heels together."
"Reach the fists through the middle of the diamond, not up — the arms work from the abdominals."
"Inhale to prepare, exhale to nod the chin and press into the straps."
Modifications & Progressions
Four-Point Start (Regression)
Teach a four-point version first for clients who cannot yet engage the lower abdominals.
Long Straps (Progression)
Perform the same pattern with the long straps for a longer lever and more range.