If you want straight knees and pointed toes for clean inverts you have to work for them – as we here at Circus Fit know. Luckily, Kerri has done the hardest part of the job for us and figured out the best exercises to do to achieve this goal.
Follow along with her routine and enhance your knee alignment and toe point using targeted feet and ankle stretches and drills like straight-legged sit ups and leg lifts.
With a little regular practice on the floor, you’ll start to see results in the air in no time!
Workout Overview
Begin on the floor.
- Seated foot stretch
- Sit back onto your knees with toes pointed. Keep your ankles pressed together.
- Lean back until you feel a stretch. Hold about 20 seconds.
- Use a block under your knees if you need more height to feel a stretch.
- Seated pike point and flex
- Sit in a pike. Keep your ankles together.
- Point and flex your toes.Keep your entire leg engaged, using your quad muscles.
Repeat these steps three times.
- Single-legged Pike Raises
- Sit in pike and straighten both legs.
- Engaging the quad, lift one leg off the floor and place it back down.
- Switch legs.Repeat.
- Pike Raise
- Sit in pike and straighten both legs.
- Life both legs up and down.
- Straddle Knee Engagements
- Sit in a straddle. Point both feet.
- Engage and relax one leg. Think about engaging the quad.
- Switch sides.
- Straddle pancake
- Point both feet while sitting in a straddle and fold forwards toward your pancake.
- Straddle leg lifts
- While sitting in straddle, turn to one leg and place hands on either side of the knee.
- Engage the framed leg and lift up and down.
- Switch sides and repeat.
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.
