07 Mar How to Warm Up for Aerial Dance: Leg Exercises
These are some of my favorite leg exercises that I use to warm up for aerial dance. And the best thing about them is that you don’t need any equipment for them!
>>Recommended: 10 aerial fitness exercises for toned legs.
If you are interested to follow along, check out the full 20-minute warmup routine:
Squat Fan Kick
Start by going into a squat. Extend your legs and fan kick your right leg from left to right. Repeat 8 to 10 times.
After repeating 8 to 10 times, from the next squat fan kick your left leg from right to left and, again, repeat 8 to 10 times.
Lunge Kick
Start by getting into a lunge. Your left leg is bent in front of you, and your right leg is straight behind you.
Kick the right leg forward.
Repeat 8 to 10 times. Then switch sides.
Wall Side Kick
Stand in front of the wall. Extend your arms forward and keep them on the wall to help keep you steady.
Start by moving your right leg to the left and then kick it to the right side. Height is not important, just try to keep your hips square and your right leg straight and active.
Pancake Exercises
Hip Roll
Sit with your legs to your sides, as wide as you can while still feeling comfortable.
Start slowly moving your torso over your hips in circular motions. Lean forward and to the side. Try to keep your legs and glutes engaged while you move around.
Reach
While keeping your legs to the sides, keep your back straight and slowly lean forward. Try not to roll in your upper back and chest. Instead, feel as if there is a straight line going from your back and pulling you forward.
You can help yourself by walking your hands away from your torso. Another option is to put your hands on a foam roller and roll away from your torso.
Moving Side Stretches
Sit back up and, still keeping your legs to the sides, lean first to one leg and then to the other. You may grab your foot with the opposite hand if you can reach it. The important thing is to keep moving and be gentle with your body.
Middle (Box) Split
Only do this when you are warm. If you feel pain or a lot of discomfort, get out of the pose. Always respect your body.
If you feel okay in the pose, focus on squeezing your glutes and hamstrings to relieve any pressure that may be on your knees. Keep the movement slow and controlled.
Butterfly
From the previous position, bring your feet in so that the soles of your feet are touching.
Keep your back straight and lean forward and back. Repeat a few times.
Do you use any of these exercises to warm up for aerial dance? Are there any great leg exercises we missed?
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