Popsugar Health & Fitness Cheer Try Coach Monica Aldama's Go-To Home Workout From Cheer Try Coach Monica Aldama's Total-Body Workout to Be as Strong as a Navarro Cheerleader 13 April 2020 by Maggie Ryan First Published: 7 April 2020 View On One Page Photo 1 of 6 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 1 Elbow Plank Start face down on the floor resting on your forearms and knees. Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows. Contract your abdominals to keep yourself up and prevent your booty from sticking up. Keep your back flat — don't let it droop or you'll be defeating the purpose. Picture your body as a long straight board, or plank. Hold for 30 seconds. Previous Next Start Slideshow Cheer15-Minute WorkoutsHome WorkoutsBeginner WorkoutsCore ExercisesAb WorkoutsFull-Body WorkoutsStrength TrainingWorkoutsAb Exercises