Get Strong and Toned: Upper Body Aerial Fitness Workout

Building upper body strength was one of the greatest struggles in my aerial journey. Since I enjoy being in the air, getting fit with aerial fitness motivates me to keep going. You can follow the full follow-along video with these 10 exercises, or read over the exercises below. your struggle will be defeated with your consistency. Don’t forget to return and practice.


10 Aerial Fitness Exercises for Upper Body

1. Step to stand

Start by placing hands and feet on the ground. Hands above shoulders. Straighten the right leg and bring it inside the hammock.

Lift the hip above the hands, similar to getting into a handstand. Return to the ground and repeat with a straight back.


2. Pull up hold

Grab the hammock, grip in front of the chest. Keep the shoulders and elbows engaged, chest open.

Lift the feet off the ground and hold.


3. Hand reach

Sit directly below the hammock. Grab the fabric. Lean back slightly and add weight on the arms.

Alternate between the left and right arm reaching to the back.


4. Reverse – single leg hold

Lift the body up to a table top. Keep the back and glute engaged, and lift one leg straight.

Hold for 30 seconds on each side.


5. Seated pull up

Sit directly under the hammock. Grab the fabric and pull the elbows toward your body.

Keep the chest open and engaged your back to pull your body up in this position.


6. Plank

Get into a plank position. Bring the feet into the hammock one by one to challenge your body.


7. Standing pull

Stand with the hammock in front. Grab the hammock and straighten the arms as you lean back.

Pull the elbows in and out while keeping the whole body straight.


8. Triceps push

Grab the hammock and lean forward. Keep the body engaged in one line. Your elbows should be bent and next to your head, then push forward to straighten the arms.

Bend and repeat.


9. Plank pull

Lay on the floor, grab the hammock and pull the elbows in. Keep the body in 1 line.


10. Seated climb

Bring the knees in the hammock, climb up and down in this position for stronger grips.


Discover more routines

Check out the other 5 Aerial Fitness routines on aerialpractice to achieve your aerial body! Challenge your body to be stronger in every practice.

More challenges for you:
>> 10 Aerial Fitness Exercise – Full Body Workout
>> 1 month Morning Stretch Challenge for Aerialist Flexibility


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