Your Questions Answered: “What Can I Work On At Home?”

Want to improve your aerial training but can’t be in the studio every day? FINE, fair enough! 



There are lots of ways to build strength at home with limited equipment. Aerial Conditioning class is full of ideas. *Wink, wink.* But here’s a few to get you started:


1. “Absercise”

…because your shoulders can’t get you upside down all by themselves.  They need help from your core.


Start small and aim for consistency.  Carve out 5-10 minutes (2-4x/week) in your morning, evening, or afternoon break to light a fire in your belly.


Take advantage of free workout apps like “Nike Training Club,” “Seven – 7 Minute Workout,” and literally hundreds of others. Eventually, you can create your own ab routine!



2. Straight Legs, Pointed Toes

You don’t need to get in the air–or even get off the couch–to get your coach off your back about those micro-bent legs and sickled feet.  You just need a resistance band!

3.1 Upper Body, if you HAVE access to a pull-up bar


You do the regular exercises in class and you receive notes from your coach.  Apply them on your own bar at home or at the “muggle gym.” Without a coach around, you are still free to practice your dead hang, shoulder shrugs, and knee tucks.  Stay curious, be meticulous, and of course…hug in those dang ribs!


3.2 Upper Body, if you DON’T have access to a pull-up bar


Planks and push-ups, friends.  Planks and push-ups. You’re working your abs here too. Win-win! Make it fun with a sequence.

Example sequence:

  • plank shrugs (30sec)
  • tricep push-ups (30sec)
  • plank hold (30sec)
  • bicep push-ups (30sec)
  • plank hold (30sec)
  • right side plank (30sec)
  • left side plank (30sec)
  • tricep push-ups (30sec)

BOOM! Your body’s on fire in only four minutes!

Again, start small and aim for consistency.