Inversion Drill: Core Archives

This is a core strengthening and core connection drill that helps isolate the lower abs and the upper abs for a completely strong and solid hollow body position. It uses a yoga block or similar prop, and it consists of two distinct parts that we put together at the end.

Part 1 involves isolating the lower abdominals. Part 2 involves isolating the upper abdominals. Part 3 involves putting it all together, and part 4 tests out the core engagement by finding a full hollow body extension.

This is a challenging and effective core engagement and core strengthening drill that challenges anyone to be tighter and stronger in their hollow body position.

Pike with Sliders

This ground drill can be used to train straight arm aerial inversions. We often use this drill in our conditioning classes or to troubleshoot aerial inversions for students who are having trouble. This is also a great drill to train active compression.

Tuck with Sliders

This ground drill can be used to train aerial inversions. We often use this drill in our conditioning classes or to troubleshoot aerial inversions for students who are having trouble.

Dead Bug

This is a core strengthening and core connection drill that we often include in our aerial warm-ups. It gets students thinking about keeping the core tight and strong as they extend their limbs out into space. This drill also warms up and trains the cross lateral connections that are so important in aerial.

Inchworms

This is a drill that we often include in our aerial warm-ups. It’s great for accessing deep core compression, and it warms up the shoulders in an overhead range of motion when it’s done correctly.

Pull Up Pathway From Tension Bridge

This drill helps students learn the pullup pathway, and it also makes a nice counterbalance to pullups because in this drill we’re pushing and creating body balance. This drill is especially great for finding the arms overhead range of motion with a strong tight core. This drill requires a foam roller or something similar.

Shifting the Ribs Down

This drill is good for students who are struggling to keep their ribs from flaring out in a knee hang.

Leg Lifting & Straightening Drill

This simple drill is great for skills like straddle ups, leg lifts, and anything that requires deep low abdominal engagement with straight legs.

Core Corseting in Seated Cat Cow

This excerpt from one of our full length classes is one of our favorites because learning how to properly engage the deep abdominal muscles is so important for healthy and strong movement patterns in the air. Follow along and then try to apply these concepts to your aerial work.

Leg Lifting Pathway in the Abs

This excerpt from one of our full length classes goes deep and nerdy to build the pathway in the core that helps lift the legs up through space. This helps eliminate jumping and it helps with inversions, leg lifts, and a variety of other aerial skills.

Single Leg Compression Drills 3

This excerpt from one of our full length classes is all about moving through space with a leg compressed tightly towards the body. This is useful for many aerial skills and transitions. This is the third video of 3 in this series.

Single Leg Compression Drills 1

This excerpt from one of our full length classes is a mini-deep-dive into leg compression and how to build it from the inside out. This is the first video of 3 in this series.

Single Leg Compression Drills 2

This excerpt from one of our full length classes is all about keeping a leg compressed in towards the body while moving through space. It’s useful for many skills and transitions in the air. This is the second video of 3 in this series.

Core Strengthening on all Sides (Isolated C-Shaping)

This excerpt from one of our full length classes is a good prep for C-shaping, and focuses on finding the core muscles that support a hollow body, and arched body, and a side bend in an active way.

Core Tightening Drills

This excerpt from one of our full length classes is a set of core drills to tighten up the front, the sides, and the back of the body. These exercises can be used in warm-up or as conditioning.

Lower Ab Exercises for Inversions: Butt Lifts

This drill is a staple in many of our warm-ups since it targets the deep lower abdominals. It’s especially useful for skills like inversions, leg lifts, and even for stronger climbs.

Hollow Body

Hollow body is a key aerial position that is best practiced and warmed up on the ground first before taking it to the air. Hollow body is so ubiquitous in aerial that many of our drills challenge it in different ways. This video defines the basics of the hollow body position.

Ground Focus V2: Inversion Drill: Core

Straddle Overs

Hollow Body in Two Halves