Are you trying to improve your upper body strength? Regular exercises at home are a great way to develop and keep upper body strength. Upper body strength is essential to perform many aerial fitness tricks properly. Whether you are a beginner or you’re experienced, we are here to give you the most important tips from our qualified aerialists.
Sole, our head instructor, recommends doing the following exercises three times a week, increasing the repetitions by one every week.
- Plank
- Scapula Push-Ups
- Wide Push-Up Hold
We highly recommend you always focus on pushing the floor away with your shoulders and not with your wrists, as they can get injured if you do so.
These exercises will help you with all your aerial and pole activities and improve your body posture and core/shoulders engagement.
We’ve included written instructions below the video if you prefer to do the exercises that way.
3 Best Exercises for Upper Body Strength
Exercise #1: Plank
Hold for 10 seconds
Make sure:
- That hands are under your shoulders
- Your elbows are rotated inwards
- Your pelvis is tucked in
- Your belly button is pulled towards the ceiling
Go to Child Pose to rest
Exercise #2: Scapula Push-Ups
6 Repetitions
Make sure:
- That your elbows are straight at all times
- That your hands are under your shoulders
- That your elbows are rotated inwards
- That your pelvis is tucked in
- That your belly button is pulled towards the ceiling
Go to Child Pose to rest
Exercise #3a: Wide Push-Up Hold (On Knees – Beginners)
3 repetitions holding 3 seconds each
Make sure:
- That your hands are as wide as the mat, with the fingers pointing to the front
- That your fingers are spread for support
- That your elbows are rotated inwards
- That your pelvis is tucked in and goes down when you bend your elbows
- That your belly button is pulled towards the ceiling
Go to Child Pose to rest
Exercise #3b: Wide Push-Up Hold (Progression: On Toes)
3 repetitions holding 3 seconds each
Make sure:
- That your hands are as wide as the mat, with the fingers pointing to the front
- That your fingers are spread for support
- That your elbows are rotated inwards
- That your pelvis is tucked in and goes down when you bend your elbows
- That your belly button is pulled towards the ceiling
Go to Child Pose to rest
WELL DONE!
Repeat the video to do it all over again!
Are you interested in learning more about our aerial fitness classes? We’d love to connect with you!
