Want stronger abs and a great invert? The secret is in the conditioning. Join Kerri as she guides you through her signature core-strengthening workout designed for those working on flexibility in forward folding positions like tucks, pikes, and straddles. This comprehensive routine is designed to improve one’s range of motion while building core strength, making it ideal for both beginners and advanced aerial artists.
Workout Overview
To begin, sit on the floor.
- Shin Boxing
- Make 90 degree angles with both legs and move your knees side to side, alternating which leg is in front.
- Lift your hands off the ground after the first few.
- Hip Openers
- Keeping your knees bent, lean backwards towards one foot and push your opposite hip forwards.
- Then, turn your body toward the front leg and lean forwards into a modified pigeon. Focus on connecting the same-side shoulder to the knee you are leaning toward.
- Switch legs.
- Spine-y Sits
- Sitting on your butt, shift your weight to your sits bones and straighten your spine. Holding your knees, lift your legs off the floor while keeping your spine straight. Point your toes and pull your knees into your chest.
- Place your legs in a butterfly position and move your spine in a circle, focusing on moving from your pelvis.
- Go back to the position sitting on your butt. Leaning backward, round your spine like you are going into ‘cat’ in yoga. Hold briefly, and come out.
- Crunches
- Lay back onto the ground flat on your back, holding your knees in a tuck. Inhale.
- Exhale and raise your nose to your knees.
- Lower back down and inhale.
- Repeat 10 times.
- Shift your knees side to side, for shinboxing when complete.
- Bent Leg Kicks
- Lay back on the floor with bent knees and press your back toward the floor, engaging your core as if to move your bellybutton into the ground.
- Place your hands on the floor at your hips.
- Bring one knee up at a 90 degree angle while pointing your toes. Switch legs back and forth for 10 repetitions.
- After this, move both knees into a table top position, keeping your hands at your side and your core engaged.
- Touch your pointed toes to the floor and lift them back up to table top. Repeat 10 times.
- Bicycles
- Staying on your back on the floor, lift one bent knee at a time toward your core.
- Keep the other leg straight out, hovering off the floor in front of you.
- Repeat 10 times.
- Hollow Body Hold
- Lift both feet off the floor and hold for 10 seconds.
- Modify by lifting your legs higher or bending your knees.
- Knee Circles
- Continue laying on your back. Circle your knees externally and then internally one at a time.
- Use your core to stabilize your pelvis during these.
- Passive and Active Froggy
- Remaining on your back pull both knees in and toward the shoulders, getting a passive stretch.
- Then, place both hands at your sides.
- While holding your froggy position actively, tuck your tailbone and move your legs up toward your shoulders.
- Then, shoot both legs out in front of you.
- Repeat a few times.
- Knee Tucks
- Lay on your back and put your hands back at your sides.
- Tuck your knees toward your shoulders and then shoot your legs out into hollow body.
- Repeat 10 times.
- Another Hollow Hold (You can do it!)
- To finish it out, hold another hollow hold for 10 seconds.
By the end of this workout, you’ll not only feel stronger but also more limber, paving the way for cleaner and more effective forward folds in your aerial practice. Perfect for anyone looking to elevate their circus game!
Do this work out 1-5 times per week or whenever you can. Check out all of my free tutorial videos here.
Like this exercise sequence? Come train with me in person! Check out our upcoming aerial retreats at our beautiful eco-training center, Casa Chango, in Puerto Escondido, Mexico. Click here to see upcoming retreats.
Enjoy the process!
