Welcome to Miss Fit Academy's blog! MFA is Nashville's leading pole dance studio and aerial boutique! Visit our official website or call us at (615) 891-3910.

Thursday, April 3, 2014

How to prepare for Aerial Hoop & Silks

In case you haven't heard, Miss Fit Academy now offers Aerial Hoop/Lyra and Silks classes! These classes are for beginners - never touched a hoop or silk in my life, and for intermediate students as well.

Are you ready for your new, anti-gravity workout?

Pink on Aerial Silks
If you didn't see this performance, go YouTube it now! It is beautiful!
Your entire body is used in hoop and silk classes. But, that doesn't mean you have to have the body of Pink to do it. If you do want to improve your aerial ability, there are a few things you can do to increase your strength and stay on top.

Strength is very important for advancing your aerial skills. Here are some simple ways to help build strength outside  the class room:

Push ups: Doing 10+ push ups every day will greatly improve your arm strength. If you can't do them with your legs fully extended, try doing them with your knees on the ground and feet in the air. Or, you can even do push ups against a wall or sturdy piece of furniture.

Plank: Hold a plank position for at least 30 seconds each day. This not only improves your arm strength, but also improves your core strength and stability. Try a more advanced version by extending one arm during the plank (hold and then rotate arms).

Tricep Dips: Find a sturdy piece of furniture, like a table or couch. Facing away from the couch, place your palms firmly on the edge and dip your body down until your elbows are at a 90 degree angle. Hold that pose for a second, then slowly push back up until your elbows are almost fully extended. Start with 10 each day.

Handstands: If you can't kick your feet up and do a handstand, try backing up to a wall, putting your hands on the ground, and then walking your feet up the wall. If you are not able to balance without your feet on the wall, don't worry, you will get there! Handstands take a lot of practice to perfect. Try holding a handstand every day for 30 seconds.

Crunches: Doing 30-40 crunches every day will help build muscle in your mid section so it will be easier to pull yourself in and out of hanging aerial moves. 

Reverse Crunches: Start on your back with your legs straight, lift your legs so they are straight in the air and slowly lower them. If you are having a hard time, hold on to something sturdy behind your head like the leg of a couch or bed post. Start with 10 each day.

Aerial Hoop

Try doing some of these stretches to help get bendy! A flat split and arched back can really make a difference in your aerial ability.

Lunge: Standing up, step one foot forward, then bend your knees and ease yourself down slowly toward the ground. Make sure your front knee does not go over your toe. Hold this position for 30 seconds. Ease the front leg back and do it all again with the opposite leg. If you find this easy, bring your elbows to the ground and point your toes and knee to the outside so you get a deeper stretch in your legs and back. 

Cobra: Start by lying face down and placing your hands under your shoulders. Pretend like your feet and hips are glued to the floor. Using your hands, slowly push your head and chest up off the ground and look up toward the ceiling. Your back should have a nice "c" shaped curve. 

Hip Flexor Stretch: Just like the lunge position, you will start with one leg bent in front of you and the other leg behind you. Bend the back leg up to your bum and hold with your hand so all your weight is balanced between the knee in the back and the foot in the front. If you are having a hard time balancing, put your other hand on your knee. Keep this position for 20 seconds.

Split Stretch: Sitting on your bum, spread your legs out like you would as if you are doing the splits -  as far as you can. Place your palms on the floor in front of you and then stretch them out as far as you can. Hold that position  for 20 seconds. Ease your self back up and then repeat.

Aerial Hoop
Collette Lash, an amazing aerialist, visiting us on a recent trip to Nashville!
If you would like a guided flexibility and strength workout, come to one of Miss Fit Academy's many flexibility classes.

Aerial Silks 101

- written by JLK