Looking to build your core? Having core strength in aerial is imperative to have seamless mounts, dismounts, and entries into tricks and flows. Here are 21 core exercises that you can practice so you can rock those moves.

Core Exercises For Beginners

13 of the exercises may not be familiar to may users so I made a short video. Don’t mind my little bambino tearing up the gym.

Shoulder Taps

Think “Same Same & Opposite Opposite”

How to do it:

  • Start on all fours in a kneeling position.
  • Wrists in line with shoulders, knees in line with the hips.
  • Engage your core and lift your right hand and tap your left shoulder.
  • Repeat on the other side.
  • Life your right hand to tap your right shoulder. Repeat on the left side.
  • Continue alternating sides for three rounds of ten sets.

Supine Straddles

We can train straddles on the floor too!

How to do it:

  • Laying on your back.
  • Bring your legs into a straddle position.
  • Ensure that your ankles and knees are in line with your hips.
  • Using your core strength raise your hips off the ground and roll forward along the spine until you can’t bring the hips forward anymore.
  • Repeat three rounds of ten sets.

Dead hanging knees to chest

How to do it:

  • Hanging from a Silk, Lyra, Monkey bar or a sit-up bar.
  • Bend the knees and bring them up to your chest.
  • Lower to the starting point.
  • Repeat three rounds of ten sets.

Crunches

How to do it:

  • Laying on your back with the knees bent.
  • Inhale, on the exhale bring the chest towards the knees. Inhale on lowering.
  • You can support the head by interlacing the fingers behind the head.
  • The feet must stay flat on the floor. If you are struggling you can put your toes under the lounge or get a friend to sit on them.
  • Repeat three rounds of ten sets.

Butt Scoots

This one is a goodie. I learned this off my instructor KT who is as sweet as pie. Not only does it work your core, but you will also find you will get a pretty good cardio work out too.

How to do it:

  • Sitting on the floor bring your knees up so that they are in line with your chest.
  • Ensure that your ankles are in line with your knees.
  • Hands are by your side.
  • You want to be able to move along a short distance of 5yards by engaging your core and jumping your butt up and forward.

Supine Hip Lifts

How to do it:

  • Laying flat on your back.
  • Bring your legs up so that your knees and toes are in line with your hips.
  • Engage your core and lift your hips and glues using your core strength.
  • Repeat three rounds of ten sets.

Mermaid Side Planks

This is a great exercise that isolates and strengthens the obliques.

How to do it:

  • Laying on your side bend your knees and have your lower leg behind you. Ensure that ankles are in line with knees.
  • Prop your lower arm up so that your upper body is elevated and supported.
  • Elbow in line with the shoulder, wrists are in line with the elbow.
  • In this position lift your hips high keeping them in line with the rest of your body.
  • Repeat on the other side.
  • Repeat three rounds of ten sets.

Inchworms

How to do it:

  • Coming from a downward dog position.
  • Walk your arms out in front of you until you reach a plank position.
  • Walk the back feet up towards the hips, returning to a downward dog.
  • Repeat across the room.

Intermediate Core Exercises

Dead Hang Pikes

How to do it:

  • Hanging from a Silk, Lyra, Monkey bar or a sit-up bar.
  • Keep the legs straight, engaged and glued together.
  • bring the legs to meet in line with the hips.
  • Lower to the starting point.
  • Repeat three rounds of ten sets.

Rocking V Ups

How to do it:

  • Start laying on the floor on your back.
  • Bring your legs to a supine straddle position.
  • Engage your core and bring your hands in-between your thighs.
  • Reach forward as far as you can.
  • Curve the spine when descending and allow a little motion to help you bring the hands and arms through your thighs again.
  • Repeat three rounds of ten sets.

Single leg V ups

How to do it:

  • Start laying on the floor on your back.
  • Bring both arms and one leg up at the same time.
  • Tap the foot.
  • Lower the top leg and switch legs.
  • Ensure that the static leg stays connected to the floor.

Mermaid planks straight legs

How to do it:

  • Begin in a side plank position.
  • In this position lift your hips high keeping them in line with the rest of your body.
  • Repeat on the other side.
  • Repeat three rounds of ten sets.

Crossed V Ups

  • Start laying on the floor on your back.
  • Bring both arms and legs up at the same time.
  • Twist so that both your hands tap the outside of the left ankle.
  • Repeat on the other side.
  • Repeat three rounds of ten sets.

Suspended Plank Drills

  • With your feet Hanging in egg knot low to the floor or TRX bands crunch your knees towards your chest.
  • With your legs, straight bring your hips up to a pike position.
  • Crunch the knees to the right side of the body, and then the left.
  • Repeat three rounds of ten sets.

Monkeywrench

This exercise can only be performed if you have a silk or a pole.

  • Laying on the floor with your apparatus to one side of your ribs.
  • Engage your core and invert.
  • Stag the leg that is closest to your apparatus holding your body’s weight.
  • Squeeze the knee. Don’t let yourself slide.
  • Repeat three rounds of ten sets.

Running Planks

You will need a slick floor and socks or a pair of paper plates.

How to do it:

  • Coming into a plank position.
  • Ensure that your feet are in a position to slide with the above recommendations.
  • Keeping the foot on the floor bring your knee to chest.
  • Repeat quickly giving a running motion.
  • Remember to keep your butt low in the plank position.
  • Repeat three rounds of thirty-second sets.

Advanced Core Exercises

Double V ups

How to do it:

  • Start laying on the floor on your back.
  • Bring both arms and both legs up at the same time.
  • Tap the feet.
  • Lower the legs.
  • Repeat three rounds of ten sets.

Toes to bar

How to do it:

These can be assisted with the help of a training partner. The partner supports the legs in a pike position higher than the aerialist can hold. Then gently removes the support and places it again an inch further. Continue until you meet the aerialist no longer needs assistance.

  • Hanging from a Silk, Lyra, Monkey bar or a sit-up bar.
  • Keep the legs straight, engaged and glued together.
  • Bring the legs to meet the top of the bar.
  • Lower to the starting point.
  • Repeat three rounds of ten sets.

Rainbows

How to do it:

  • Hanging from a Silk, Lyra, Monkey bar or a sit-up bar.
  • Keep the legs straight, in a pike position.
  • Bring the legs out and down to draw a rainbow with both legs.
  • Elevate to the starting point.
  • Practice the rainbows with internal and external rotation.
  • Repeat three rounds of ten sets.

Hanging Obliques – Meat hooks

How to do it:

  • Hanging from a Silk, Lyra, Monkey bar or a sit-up bar.
  • Keep the legs straight, in a pike position.
  • Bring both legs and extend to the right.
  • Repeat on the left side.
  • Option to remove the hand to use this drill for meathooks.
  • Repeat three rounds of ten sets.

Shoulder Taps Advanced

How to do it:

  • Start on all fours.
  • Plank
  • Tap your right hand to your left shoulder, and then your left hand to your right shoulder, while using your core strength to keep your hips as still as you can. Repeat on the other side.
  • Bring the right hand to the right shoulder, repeat on the left side.
  • Lift the right arm up and down. Repeat on the left.
  • Repeat three sets of ten.

Roll-ups

How to do it:

You will need a bar for this exercise.

  • Fold your body over the bar so that the area just above your hip bones is supported by the bar.
  • Bring your hands to your ankles.
  • Tucking your tummy in try to slowly rise until your body is in a balanced position on the bar.
  • This one is much harder than it sounds!

I bet those core exercises made you sweat! If you are looking to improve your endurance, ROM and technique then you should try my guide to achieve your middle split. Wondering how you are progressing? Check out my guide to measuring your middle split progress. Or if you are after your front split then try these stretches to increase your range of motion.

In happiness and health,

Jadore Vanessa Logo
core exercises

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