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5 Conditioning Exercises to Improve Your Aerial Invert

Updated: Apr 22

As you progress through your pole dance or aerial journey one of the key moves you may wish to master is the aerial invert. The aerial invert requires not only upper body and core strength but also flexibility and body awareness. If you're eager to enhance your ability to perform aerial inverts, consider integrating these five conditioning exercises into your training routine. These exercises are designed to build the necessary strength and refine the skills needed to improve your aerial invert.


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1. Hollow Body Holds

Improve Your Aerial Invert by Strengthening Your Core

This position is crucial for maintaining proper form and control during inverting. Lie on your back with your arms extended overhead and your legs straight. Engage your core, press your lower back into the ground, lifting your head, shoulders, and feet a few inches off the floor. Hold this position for as long as you can, aim for 30 seconds to start with, and gradually increase the duration as you get stronger.









2. Leg Lifts

Developing Your Lower Abs & Hip Flexors

Leg lifts target the lower abs and hip flexors, which are essential to improve your aerial invert, as they lift your legs and initiate any inverted move. Hang from a pull-up bar or a secure apparatus with your arms fully extended. Engage your core and lift your legs straight in front of you, aiming to bring them up to hip level. Lower them back down with control. Start with 8-10 repetitions and gradually increase the number as you progress.


3. Pike Compression Exercises

Increase Flexibility & Control Throughout Inverting

A strong pike or straddle position is vital for improving your aerial invert. Sit on the floor with your legs extended in front of you. Engage your core and reach forward with your back straight, aiming to touch your toes. If you can't reach your toes, use a strap or towel to hold onto your feet and gently pull yourself into a deeper stretch. Hold the stretch for 30 seconds and repeat 3-4 times. Make sure you are warm before working on your stretches.


4. Inverted Rows

Build Your Upper Body & Back to Improve Your Aerial Invert Holds

Inverted rows help build the upper body and back strength needed to pull yourself up into an aerial invert. Set up a secure suspension trainer or use a sturdy bar at hip level. Grab the handles or bar with your palms facing each other and walk your feet forward until your body is at an angle. Keep your body straight and pull your chest towards the handles or bar, squeezing your shoulder blades together. Lower yourself back down with control. Aim for 8-10 repetitions and gradually increase the difficulty by walking your feet further forward.


5. Leg Tucks

Improve Muscle Memory & Simulate Aerial Invert Motion

Leg tucks simulate the motion of lifting your knees towards your chest during an aerial invert. Hang from a secure apparatus, such as a pull-up bar or aerial hoop, with your arms fully extended. Engage your core and lift your knees towards your chest, aiming to touch your elbows or chest. Lower your legs back down with control. Start with 8-10 repetitions and gradually increase the number as your strength increases.


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Improve Your Aerial Invert

Final Thoughts and Tips for Success

Remember, consistency is key when your goal is to improve your aerial invert and all other pole and aerial moves. Practice these conditioning exercises regularly, gradually increasing the difficulty and intensity as your strength improves. It's essential to warm up properly before each session and listen to your body to avoid injury. With dedication and perseverance, you'll be on your way to mastering or improving your aerial moves in no time at all.


There's so much support out there once you've built up the confidence and strength to go for an aerial or inverted move - check out these great tricks to get started!


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