This exercise builds your obliques, glutes, adductors, quadratus lumborum, and more. In other words, core, booty, and thighs are firing up for this one. It helps train your c-body, which is important for star drops, wheeldowns, rolls, general transitions, and many other key aerial moments. this move also seriously challenges your balance! This is an exercise where you can also focus on knee extension and toe point.
Lay on your side. Lift top arm toward the sky and bottom arm overhead. Squeeze your ribcage and pelvis together gently and engage your pelvic floor. Raise legs off the ground. Aim to tap your lifted hand with your top foot and then match it again with the bottom leg. Finish it off with a nice c-body hold. See the exercise in action here.
Try 3 sets of 5 on each side! Have fun with the balance ;-)
Hey aerialist! How are your biceps, core, forearms, shoulders, back, and glutes?
My guess is that they're pretty damn sore! Or at least, if not now, then at least on some kind of regular basis.
Aerial disciplines definitely present opportunities to target every muscle group in many ways, but there are several common positions and actions that repeat themselves a lot, including straddle, hollow body, pulling, and hanging with hands at chest.
My guess is that mooost aerialists are not thanking their hardworking muscles with adequate stretches.
The right yoga class (restorative, yin, gentle) can work wonders on an aerialist's body, but some yoga classes can actually make you more sore. It can be really difficult to find the right yoga class and teacher for you. If you can find a gentle yoga class near you, see if you can get to class on a weekly basis.
In addition, or perhaps instead, do stretches at home. It takes a LOT of discipline to do this, so you may need to find a way to incentivize stretching. Maybe it's when you listen to your favorite podcast? I also have an amazing resource called Fit4Flight, which guides you through these and more counterpoint stretches at the end of aerial-specific workouts. One thing aerialists say they love about Fit4Flight is that it provides an easy-to-follow template for conditioning that can be done anytime and anywhere. The reality is that aerial requires great discipline. Every time you set an intention to care for or develop your body, you strengthen the very mindset that will take you further as an aerialist.
Try the following stretches after training to help soothe your hardworking aerial muscles.
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