Learn how to train your core with good form and develop endurance that will carry over into your aerial practice!
If you haven’t already watched part 1, you can see Kerri’s Core Strength for Beginners here.
Workout Overview
All you need is yourself—no silks or other props required! Take as many pauses as you need and work your way up to the whole sequence.
- Warm up by rocking your knees side to side
- Bicycle Twists
- Bring your knees together, imagine squeezing a wall between your legs.
- Slowly straighten one leg along the imaginary wall, then bring it back towards your chest.
- Alternate legs.
- Bring arms behind the head and twist opposite elbow to knee, keeping shoulder blades off the ground as much as possible.
- Bicycle Twist with Pelvis Lift
- In between each bicycle twist, lift your pelvis.
- Butterfly circles
- Stretch out hip flexors by circling knees with toes touching.
- Sit up in a butterfly and rotate abs around in a circular motion.
- Forearm Planks
- Draw shoulders down, press forearms into the floor and keep hips low.
- Shift forward and back.
- Dip hips from side to side.
- Lift one leg at a time.
- Active Pikes
- Sit tall with legs in front of you, pointed toes and straight knees.
- You can sit on a block to help keep a posture with straight knees and a straight spine.
- Straighten and relax knees.
- Leg lifts.
- Final ab series
- Cool down!
Like this exercise sequence? Come train with Kerri 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.
