At-Home Activities

Part 2

Welcome back one and all! Flight Fitness is excited to bring you the second installment in our at-home activities series, focusing on activities that can strengthen your muscles and improve both mobility and flexibility. We received a ton of positive feedback from last month’s post so thank you – you are the reason we do this! Keep up the amazing work, Fly Gals!  

#1: 90/90 Counter Stretches

Counter stretches are a great way to stretch your hip flexors and hip muscles. Begin in a semi-wide straddle. Bring your knees slightly up, so that your knees face the ceiling. One at a time, bring your knee down to the ground, trying as hard as you can to reach that knee to the ground. You don’t need to hold the stretch, simply one “turn” is okay. Switch your knees each time and complete at least 10-15 stretches on each side. 

#2: Hip Bridges

Hip bridges can also be used as a fun floorwork move for a routine! Lay on your back; feel free to use a yoga mat if you are uncomfortable on the plain ground. Bring your hips as high to the ceiling as you can, each time really extended through your lower back muscles. Keep your shoulders and upper body on the ground; we are focused on lower body and hips. You can complete short pulses with your hip bridges bringing your hips up and down, or you can hold at your highest point for 30 seconds. 

#3: Plank

Not just a silly social media trend, planking is a nice way to strengthen your shoulders and your “push”. Remember, pole and aerial is a relationship with a “push” and a “pull”. Place your arms shoulder-width on the ground, facing the ground. You can complete this in a high plank as shown, or with your forearms on the ground instead (still shoulder-width apart). Your entire body should be lifted from the ground, with your feet at the edge and toes pointed down toward the ground holding yourself up. Hold this position for at least 30 seconds.  

#4: Wall Lunges & Split Preps

Lunges are a very important aspect of aerial fitness, since we are using hips and hip flexors a ton. For this activity place one knee on the ground as close to the wall as you can get it. You may want to kneel on your yoga mat or use kneepads, as shown. Place the other knee in a lunge position, hinging forward with your hip. Do not arch your back and make sure to place your shoulders on the wall as well. For an extension, you can also straighten the lunged knee and complete a half-wall split. This will stretch your quads.