Building Strength & Flexibility for Aerial Arts (At-Home Exercises) 

 

You don’t need a studio to build the strength and flexibility that aerial fitness demands. Whether you’re preparing for your first class or looking to progress faster, these at-home exercises will transform your body and prepare you for everything aerial. 

The Truth About Strength & Flexibility in Aerial Arts 

One of the biggest myths? You need to be flexible to start aerial fitness. The reality is this: aerial classes BUILD flexibility naturally as you progress. 

Here’s what happens: 

• Weeks 1-2: You discover muscles you didn’t know existed 

• Weeks 3-4: Flexibility starts improving (you’ll notice!) 

• Weeks 5-6: Strength gains are REAL 

• Weeks 7+: You’re amazed at what your body can do 

The best part? You’re having so much fun you forget you’re working out. 

Why At-Home Training Matters 

Consistency is the secret to progress in aerial arts. At-home exercises bridge the gap between classes, accelerate your progress, and help prevent injury. Even 15-20 minutes a few times per week makes a massive difference. 

Upper Body Strength Exercises 

1. Push-Ups (Modified or Full) 

Setup: Start on the ground. You can modify this exercise based on your strength level. 

Modified Push-Up (Wall or Knee): 

1. Place your hands on a wall or on the ground with knees bent 

2. Keep your hands shoulder-width apart 

3. Lower your body toward the wall/ground by bending your elbows 

4. Push back to the starting position 

5. This is one rep 

Full Push-Up: 

1. Start in a plank position with hands directly under your shoulders 

2. Your body should form a straight line from head to heels 

3. Lower your body by bending your elbows, keeping them close to your body 

4. Lower until your chest nearly touches the ground 

5. Push back up to the starting position 

6. This is one rep 

Key Points:  

✨ Keep your body in a straight line throughout  

✨ Don’t let your hips sag or pike up 

 ✨ Keep your elbows close to your body (not flared out)  

✨ Lower in a controlled motion ✨ Push back up with power  

✨ Breathe out as you push up, breathe in as you lower down 

Sets & Reps: 3 x 8-12 reps (modify as needed) 

Why It Matters: Builds chest, shoulders, and triceps—essential for pole and silks where upper body strength is crucial. 

2. Plank Hold 

Setup: Start on the ground on your hands and knees. Position yourself facing downward. 

Starting Position: Place your hands directly under your shoulders. Extend your legs straight behind you, balancing on your toes. Your body should form a straight line from your head to your heels. 

The Hold: 

1. Engage your core by tightening your abdominal muscles 

2. Keep your body in a straight line—don’t let your hips sag or pike up 

3. Look down at the ground, keeping your neck neutral 

4. Hold this position for the desired time 

5. Breathe steadily throughout 

Key Points:  

✨ Keep your core engaged the entire time  

✨ Don’t let your hips drop or rise  

✨ Keep your shoulders over your wrists  

✨ Look down, not forward  

✨ Maintain a straight line from head to heels  

✨ Breathe – don’t hold your breath! 

Duration: 3 x 20-60 seconds (start with what you can manage and build up) 

Why It Matters: Core strength is foundational for all aerial moves. A strong plank translates directly to better control and stability on the pole, hoop, and silks. 

3. Resistance Band Rows 

Setup: Anchor a resistance band at chest height to a sturdy object (door frame, pole, or anchor point). Stand facing the anchor point, about 2-3 feet away. 

Starting Position: Hold the band with both hands at chest height, arms extended straight out in front of you. Keep your feet hip-width apart and your core engaged. Maintain a slight bend in your knees. 

The Movement: 

1. Pull the band toward your body, bending your elbows and squeezing your shoulder blades together 

2. Bring your hands to chest level, keeping your elbows close to your body 

3. Slowly extend your arms back out to the starting position in a controlled motion 

4. This is one rep 

Key Points:  

✨ Squeeze your shoulder blades together at the end of each rep  

✨ Keep your core tight and don’t lean back 

✨ Control the band on the way out (don’t let it snap back)  

✨ Keep your chest up and shoulders back  

✨ Breathe out as you pull, breathe in as you extend 

Sets & Reps: 3 x 12-15 reps 

Why It Matters: Builds back strength needed for inversions, holds, and pulling movements in aerial arts. 

4. Shoulder Press from seated 

Setup: Sit upright on a bench or chair with your back supported. Keep your feet flat on the floor, hip-width apart. 

Starting Position: Hold dumbbells at shoulder height, one in each hand. Your elbows should be bent at about 90 degrees, with the dumbbells at ear level. Keep your core engaged. 

The Movement: 

1. Press the dumbbells straight up overhead, extending your arms fully (but don’t lock your elbows) 

2. Keep the dumbbells directly above your shoulders 

3. Lower the dumbbells back down to shoulder height in a controlled motion 

4. This is one rep 

Key Points:  

✨ Keep your back against the bench (no arching)  

✨ Press straight up, not forward 

 ✨ Control the weight on the way down  

✨ Keep your core tight throughout  

✨ Breathe out as you press up, breathe in as you lower down 

Sets & Reps: 3 x 10-12 reps 

Why It Matters: Builds shoulder stability and strength—crucial for aerial fitness and safe movement overhead. 

Flexibility & Mobility Work 

1. Cat-Cow Stretch 

Move slowly and intentionally between arching and rounding your spine. 

Cow Position (Arch): Imagine someone is pulling your belly button down toward the ground with a piece of string. Let your spine arch naturally. 

Cat Position (Round): Tuck your chin to your chest and round your spine completely. 

Move between these two positions slowly, focusing on the full range of motion in each direction. 

• Duration: 10-15 reps each direction 

• Why it matters: Improves spinal mobility and shoulder flexibility 

2. Deep Hip Flexor Stretch 

Lunge forward, sinking your hips down to feel a deep stretch in the front of your hip. 

• Duration: 30-60 seconds each side 

• Why it matters: Hip flexibility is essential for silks and hoop 

3. Hamstring Stretch 

Sit with both legs straight in front of you, hip-width apart. Fold forward from your hips, aiming to reach your feet with your hands. 

Important: If you can’t reach your feet, that’s okay! It’s far more important to keep your back straight and legs straight than to force yourself to touch your feet with bent knees or a rounded back. 

Focus on: Straight legs + straight back > touching your toes with poor form. 

• Duration: 30-60 seconds 

• Why it matters: Hamstring flexibility helps with leg extensions and inversions 

4. Shoulder mobility with a Band 

Hold a resistance band or a scarf wide and slowly rotate it over your head and behind your back. It is important that if you feel any discomfort that you stop and take your hands further apart.  

• Sets: 3 x 10 reps 

• Why it matters: Opens up shoulder mobility for better grip and control 

Full-Body Conditioning 

Circuit Training (3 rounds, 45 seconds work / 15 seconds rest) 

1. Burpees 

2. Mountain Climbers 

3. Jump Squats 

4. High Knees 

This builds cardiovascular endurance and functional strength—exactly what you need for back-to-back aerial moves. 

Recovery & Cool-Down 

Don’t skip this! Stretching after your workout prevents soreness and builds flexibility faster. 

5-Minute Cool-Down Routine: 

• Child’s pose (30 seconds) 

• Seated forward fold (30 seconds) 

• Butterfly stretch (30 seconds) 

• Spinal twist (30 seconds each side) 

• Neck rolls (10 slow rolls each direction) 

Your At-Home Training Schedule 

Beginner (2-3x per week): 

• 5 min warm-up 

• 15 min strength work (pick 3-4 exercises) 

• 10 min flexibility work 

• 5 min cool-down 

Intermediate (3-4x per week): 

• 5 min warm-up 

• 20 min strength + conditioning circuit 

• 10 min flexibility work 

• 5 min cool-down 

Key Takeaways 

✨ Consistency beats intensity – show up regularly, even if it’s just 15 minutes  

✨ Strength and flexibility go hand-in-hand; don’t skip either  

✨ Listen to your body and progress at YOUR pace  

✨ At-home training complements (not replaces) your aerial classes  

✨ Every rep counts – you’re building the foundation for amazing aerial progress