Conditioning is very important for cheerleader to do to stay in shape when competition season is over:

Crunches

Strong stomachs are very important in cheerleading. A strong stomach allows for better cheer jumps--it helps in better stunting and pyramids--as well as in gymnastics. 

Side Crunches

All the same rules apply with the regular crunches, only your legs are bent and leaning over to one side. Do your crunches normally, keeping your shoulders slightly off the ground. Again, begin with about 25 on each side and work your way up.
Note: A fun way to do sit-ups as a squad is to do it to music. One eight- count of crunches to the middle, the next eight- count to the side, back to the middle for another eight- count and so on!

Toe Touch/Pike Sit-ups

This is a great exercise to help with your toe touches! Begin by lying down with your legs straight and your arms above your head. In one quick and sharp motion bring your legs and body up into a toe touch position. Quickly snap your legs back together and return to the lying position on the floor. You may also want to increase the difficulty level by doing the same exercise only in a piked position. A good amount of these sit-ups is about three sets of 10.

Leg Lifts

Lay on the ground with your legs straight out in front of you. Try to lay in front of something you can grab onto, for instance, a bed post. Lift your legs to a 90 degree angle and then lower them down until they almost touch the ground, and then repeat. Begin with 20 and work your way up.

Partner Leg Lifts

Have one person lay straight on the ground with their legs out in front of them. The other person will stand just above the head of their partner. The person on the ground will grab onto the ankles of their partner and lift his/her legs to a 90 degree angle. The partner standing up will push their partners legs down as hard as they can. You want to try to push their legs all the way to the ground. The person on the ground will resist and try to stop their legs before they hit the ground.

Stunting

Scorpion 

One or more bases holds up the flyer by the right foot and the flyer balances weight on that right straight leg. The flyer then grabs the loose foot and bends that leg upward behind the body until the toes are close to the back of the head, in a position resembling a scorpion's tail. The foot is secured in place by the opposite hand. A more advanced variation of the scorpion is the "Chin-hold," where the flyer tucks her foot underneath her own chin and holds

Liberty (Lib) 

 

One or more bases holds up the flyer by the standing foot (usually the right foot) and the flyer balances weight on the standing leg. The flyer's other leg is bent with the foot nestled alongside the standing leg's knee. The name of this stunt is often shortened to 'Lib'.

 

 

 

 

 

Scale 

 

One or more bases extend right foot. The flyer's other leg is held by his/her hand to the side and the leg is fully extended. The position is similar to the Scorpion, but one of the flyer's hands holds her ankle or calf (instead of her toes) and the other arm is in the High V position. Sometimes also called a 6 o'clock, or needle.

Heel Stretch 

 

It is a stunt in which the base/bases holds one foot of the flyer while she holds the other foot in her hand and brings it beside her head.

Arabesque 

 

From a lib, the flyer points their leg out behind them and their arms are in a "T" position.