6 Aerial Exercises to Practise at Home
When it comes to progress, consistency is key. Yes, it might not be our favourite part of class, but conditioning has its purpose! Conditioning allows us to strengthen and prepare our bodies so we can do the skills we’re training to do on the apparatus.
But we can’t always make it to class—life can get busy, injuries can cause setbacks, and sometimes you just need a break. So if you find yourself with some spare time throughout the day, or you still want to get some kind of moving done, then here are SIX exercises for aerialists that can help you stay consistent with your conditioning at home.
And remember, anyone can get stronger! These exercises are for any-level. If you’re a beginner, lessen the amount of reps and focus on engaging the muscles to form the movements then gradually increase the intensity until you can complete the entire sequence.
Now, follow along with the AMAZING Helen as she works you through the steps!
Dancer’s Push-Up
Benefits: This exercise is great in helping you build upper body strength for inverts and pull-ups.
How to do:
- Start in tabletop position.
- Slowly bend your arms and bring your chest almost to the floor.
- Straighten your arms and lift your upper body up, including your hips. Keep legs on the floor.
- Bend arms so that your chest is almost touching the floor and return back to tabletop position.
- Repeat 20 times, or do it for one minute.
Downward Dog Sequence
Benefits: This exercise sequence helps builds upper body, back, and torso strength for inverts and body stability in the air.
How to do:
- Start in downward dog position.
- Keeping your arms straight, lower your back into a plank position. Don’t arch your back – tilt your hips forward to engage your lower back and abs.
- Bend your arms so that elbows are in line with your torso—elbows are close to your rib cage, keeping that plank position (a.k.a. chaturanga). Avoid arching your lower back, similar to a regular plank, tilt your hips forward to engage your lower back and abs.
- Extend your arms so that they’re straight into upward dog position. Now, arch your back (but lift your spine up) while keeping your hips lifted off of the floor (only hands and toes should be touching the floor). Hold for 3 seconds.
- Lift your hips back up into a downward dog position, keeping arms straight and head down. Repeat the sequence 3-5 times.
Reverse Tabletop
Benefits: A great exercise that works the back, torso, and glutes that will help build strength and stamina for those aerial transitions.
How to do:
- Start in reverse tabletop position with fingertips facing toward your heels. Looking straight up at the ceiling, keeping back straight.
- With your core engaged, lift one leg up so that you’re forming a 90 degree angle with your torso. And point those toes to the sky 😉
- While keeping your arms straight, bring the extended leg down to the side until your foot touches the floor (keep that leg straight!).
- Bring your leg back up and return back to reverse tabletop position.
- Repeat on other side, alternating and continuing for one minute, or 10 times on each side.
Boat Crunches
Benefits: This exercise is great in building core strength. It will help with aerial inverts and transitions that require core strength and lifting your legs.
How to do:
- Start with lying face up with arms stretched above your head on the floor. Keeping your core engaged, slightly lift your legs, arms and shoulders off of the floor.
- Bend your knees to a 90 degree angle, and at the same time, bring your hands to the sides of your knees without holding your legs. You should be looking at your knees.
- Slowly return to starting position, keeping yourself engaged (legs and arms still off of the floor).
- Repeat 20 times or do it for one minute.
Plough Sequence
Benefits: This sequence is great in helping build core strength for aerial inverts.
How to do:
- Start with lying face up with arms stretched above your head on the floor. Make sure your back isn’t arched (lower back should touch the floor) and ribs are touching the floor.
- Engage your core and lift legs over your upper body so that your buttocks are facing toward the ceiling. Keep lifting your legs until your toes touch above your head.
- While keeping your hand, arms and head on the floor, slowly lower your legs back down to the floor and return back to starting position. Remember, don’t arch your back while you do this!
- Repeat 20 times or do it for one minute.
Active Back
Benefits: A great exercise that builds back strength for shapes that require an active back. It also helps with transitions and holds in the air.
How to do:
- Start with lying face down on the floor with both arms above your head and thumbs facing up (like you’re giving a thumbs up!). Feet remain on the floor.
- Engage your back muscles and lift your arms, neck and head off of the floor, while keeping the lower half of your body on the floor. Keep your head down and looking to the floor.
- While your upper body is engaged, bring your arms to the side, keeping your thumbs up still facing toward the sky. Lift head up and look straight ahead.
- Next, turn your thumbs up to a thumbs down, facing down toward the floor, and bring hands behind your back. Hold this position for 1 second.
- Bring arms back to your sides and go back to a thumbs up.
- Then bring arms back above your head and look down to the floor.
- Slowly lower your upper body to the floor.
- Repeat 20 times or do it for one minute.
And lastly, be sure to give yourself a round of applause for completing your at-home aerial workout! WOO-HOO!
Please note: Train in a safe environment and listen to your body. If something doesn’t feel right then stop and see a medical professional if needed.
