30 Nov 10 Aerial Fitness Exercises – Full body workout
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.
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.
If you haven’t tried yet, let’s bring out your hammock and try these 10 full-body exercises.
10 Full body Exercises with Aerial Hammock
1. Jump Squat
Stand in front of the hammock and grab the fabric. Straighten the arm and sit the butt down to a squat. Engage the glute and thighs to jump straight up.
2. Supported Squat
Stand directly under the hammock. Hands in front to grab the fabric and sit down to a squat. With the support of the arms, you should be able to control your movement and repeat squatting slowly. Focus on squatting lower to feel the burn.
3. Aerial Bridge
Lay on the ground and place the feet inside the hammock. Hands press against the ground. Bring the butt up and down.
4. Bridge Kick
Feet inside the hammock, bring the core and butt up to keep the body in line. Use the shoulders to support the body and leave no tension on the neck. Kick the left leg forward in this position for 30 seconds. Switch to kick with the left leg for another 30 seconds.
5. Hammock stand
Place the left foot in the hammock. Engage the body. Press the foot down, straighten the left leg to bring the body up to standing. Slowly return back to the ground and repeat for 30 seconds. Switch to the right side for another 30 seconds.
6. Supported lunge
Place the left foot inside the hammock, and turn the body to leave the hammock behind. Keep the right leg at 90 degree and sit as low as you can to a lunge.
Repeat on the other side.
7. Plank crunches
Place both feet into the hammock. Hands under the shoulders to a plank position. Crunch the knees in left and right.
8. Plank steps
In a plank position, left hand takes one step to the left and return. Right hand takes one step the right and return. Repeat for 30 seconds. Try to engage your core and glute through this exercise.
9. Inverted Pull Up
Sit directly under the hammock. Pull the body up to a table top, bring the elbows in to pull up and down. Repeat for 30 seconds.
10. Superman balance
Bring the body through the hammock. Reach the arms back to grab the fabric. Engage the glute to lift the legs up to a superman position and hold.
For more advanced, you can release your hands and continue to maintain your balance on the hammock.
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