22 Dec How to Get Toned Legs For Aerial With These 10 Exercises
Aerial Hammock is often associated with Aerial Yoga, but there is so much more it offers. My hammocks are mainly for practicing aerial dance, but at times I love to do aerial fitness exercises to challenge my body, and working on toned legs!
Why Aerial Fitness?
Aerial fitness literally brings your fitness challenge to the next level. You may recognize some exercises from TRX training, you may also achieve certain exercises with a chair or a couch. But having the hammock to assist your workout just gives you a wide range of possibilities to stay fit. If you are a fan of Aerial Hammock, you may also find it motivating to bring your fitness in the air.
10 Legs & glute Aerial Fitness Exercises
1. Switch Lunges
Go to a lunge position. Hop up and switch. Make sure the knees are behind the toes.
2. Back Kicks
Push the hammock out to a flat back, kick the left leg up for 30 seconds.
Switch side and repeat for another 30 seconds.
3. Supported Squats
Lean back slightly to squat down. With the support of the arm, try to go lower than your usual squat. Squeeze the glute to come back up and repeat.
4. Supported Lunge
One foot in the hammock. Kick back to a lunge position, and pulse for 30 seconds.
Switch leg and repeat.
5. Bridge Kick
Lay your back on the floor. Place both feet inside the hammock.
Lift the glute up to keep the body straight. Kick the left leg out, return to tap the fabric, and repeat.
6. Single Leg Bridge
Continue the position from exercise 5. Instead of kicking, keep the leg pointing up and repeat lifting the hip up and down.
7. Aerial Plank
Place the feet inside to get into an L shape. Squeeze the glute to bring the body up to a plank and repeat.
Try to avoid swinging with slow and control movements.
8. Supported single leg squats
Straighten one leg. Grab the hammock for supported single leg squats.
9. Straddle scissors
Lean down to a straddle. Grab the floor and scissor your legs for 30 seconds. Keep them straight and strong.
10. Inversed Bridge kick up
Lean the shoulders down on the hammock. Kick one leg up at a time for 30 seconds.
After this 10 minutes routine, your legs and glute are going to be toned and strong!
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:
>> Aerial fitness: 5 minutes ab workout
>> 1 month Morning Stretch Challenge for Aerialist Flexibility