Core Strength and Endurance for Aerialists
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- Опубликовано: 19 мар 2016
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Having trouble hearing this? Find a better sound quality version of this video here. • Core Strength and Endu...
Aerialists need core strength and endurance to maintain a healthy body. SweetRetreatsDR.com Follow along with Kerri Kresinski and get empowered abs. Kerri has been teaching and performing aerial arts for more than 18 years.
For help on your straddle inversions, part 1 • Staddle Inversion Tech... , part 2 • Straddle Inversions Te...
Join us for one of our upcoming aerial retreats. www.sweetretreatsdr.com/aerial... 
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Good lord, I've done this two days in a row now and am convinced it's the ab workout to end all ab workouts.
Elizabeth Fritzler yup. It gets the job done!! Enjoy!
Everything hurts and I’m dying. Thank you
Rachel Lemay enjoy all of it!! Life is amazing!! You are so welcome!
Perfect xD
You're doing it right!!
I inverted in the air last week!!! I've been able to do inverts from the ground for several months but have been struggling to do them in the air. I started doing this video 3-4x/wk about a month ago and last week I achieved one aerial invert!!! Thanks for posting!
Wooohoooo! Congratulations Sovay! I am so glad this helped. It continues to help me. Can't wait to work with you at the Act Creation/Artistry retreat in February!!
Great so this really works for inventions in the air I am struggling
I've done this a number of times now and have noticed a huge improvement in my aerial training, thank you!
Awesome! Keep up the good, hard work!!! It really does pay off.
This is proof that aerial is one of the best workouts out there. I’m so excited to see improvements during my weekly classes. Amazing! Thanks 😊
Yup! Glad you are excited for this awesome, fulfilling work! Enjoy!
I just came across this, and did this routine in prep to get my sling/hammock, and omg, I didn't realize just how out of shape I am. Thank you for making this available.
You are very welcome. I hope this helps you with your aerial work!
wow, great ab workout! I really need to do this several times a week. Thank you for your video!
The best core workout I have done in a while! I've booked a session of aerial hoop and not done any for a while, so definitely will be doing this to prepare. Thank you!
Lady you're killing me lol
Wow just tried this for the first time. It is no joke! Deffo be doing this regularly
Yes. Enjoy the process. This will support your aerial practice!!
Hi Kerri, just wanted to write thank you for this great workout, I do really notice the difference in my class after I do it even twice a week at home! I love that I can follow along - it is very important for me so I keep going.
Oh thanks for saying that! I'm so glad this is helpful for you. Keep up the good work!!
love this, it helps a lot...thank you so much
Easy to follow . Thank you!
thank you so much!!
GOOOOOOOOOOOOOOOOOOOOOOOD JOB
Thank u for this great video :)
You are the best Kerri!!! Lots of Love from Sweden
Awww. I miss you, beautiful Tove.
Thank you so much for this. I’m about to start a Aerial mixed class and I definitely needed this!
You are so welcome. Feel free to check out my other videos on my tutorials playlist. ruclips.net/p/PLiQ18l8bJNVvDOSN_ONiyjqo07NR9uhkN
Thank you very much for what you do! I just discovered you, and am so excited to watch your other videos. You are amazing!
Thanks so much, Sharon. I am so happy to help. Enjoy your training, and hope to see you soon.
Exactly what I was looking for. Thank you. NAMASTE. You are incredible & inspiring
Awww. Thank you, Doris. I am so glad this is what you are looking for. I am so happy these exercises that often get missed in modern day aerial classes (mostly because there isn't time). I am adding more videos soon. Feel free to make requests.
Find this hard every time I do it .. which means I need to work on my core more ..which I tend to forget 🇬🇧🌺 thanks so glad I found you x
Great. It will get easier. Feel free to take breaks in order to keep good form and not hurt yourself. Keep up the great work!
i loooooove this routine :-) i only have to take 1 break now, i'm getting strongerrrr
Awesome!!! Go Meg-A-Legs!
HAHAH same, I now only take TWO breaks and almost got the last move without a jump! Also now invert in the air is not so difficult, great video! thanks
You are a machine for this! Damn girl good job!
Haha. Not a machine. I just practice a lot and my body adapts!!
This workout combo is great! Definitely am adding it to my routines! Cant wait to have a prettier invert 😃
Awesome! This will certainly help. Enjoy. This one can help too. ruclips.net/video/-lYUIXrZ1S0/видео.html
This is fantastic. Thanks so much for sharing. I started last weekend and on Wednesday I got closer to my straddle than I have been since I started aerials in July. I was very ill for 8years and withdrew from everything for almost 3. I decided it was no way to live and chose aerials to get back into the swing of life and have loved it, but I was very weak. Your workout is helping me improve after such a short time, it's perfect for what I need, will recommend your chanel to everyone who wants to get a thorough core workout without equipment and that isn't obnoxiously long. Thank you again!
Thanks so much for sharing your experience, Ellie. I am so happy that my video is helping you! I so appreciate you spreading the word about my channel and my videos. Thank you! Keep up the good work and keep me posted on your progress.
Ellie Belle i am definitely struggling with my straddle up! I learned arabesque in the hammock and find it hard to do. Alsays nice to get a move after so long!
@@Trash.baby.2004 Feel free to try my straddle inversions tutorial here. ruclips.net/video/J2lqKlNyDds/видео.html
Hi Kerri, I just found your videos and they are fantastic! They have the perfect amount of guiding and encouragement. I especially love this ab endurance workout, it is so difficult but because it's so short I really cant find an excuse not to do it each day! Thank you :)
Hi Katie. Awesome! I am so glad my videos are what you need! Please let me know if you have any specific challenges that you would like me to address around strength, flexibility and technique. I am so happy to share. Enjoy the process!
This video is amazing ! Thanks a lot.
You are very welcome! Enjoy!
This is great, just what I was looking for to help me with inversions. I can't do some of the exercises properly yet but I will keep doing it several times a week and hopefully I will eventually be able to do them all easily. Thanks so much!
Yes! Keep working on it. Break down each part if you need. You don't have to do the whole thing without stopping at first, but you can work up to that. I am so glad this is helping you, Danielle!!
Thank you for this video! I've been doing it 3 to 4 times a week for the past 3 months and my ball up mount on the lyra has improved significantly!
Awesome!! I’m so glad this is helping you, Kayla! Keep up the good work!
Thank you for this, very helpful. I've been looking for a good floor routine I can do in between classes.
Awesome! I am so glad this is helping you, Grace. Yay. Keep up the good work!! Also check out my other free tutorial videos. ruclips.net/p/PLiQ18l8bJNVvDOSN_ONiyjqo07NR9uhkN
Love this! And the roster (?) sound in the background!
Yes. We live in Mexico so there are always interesting animal sounds!! Yay. Come train with us in paradise! www.sweetretreatsdr.com/aerial-acro-retreats/
Thanks for the video, Kerri! This is the third time I have done the exercises, and they are a tiny bit easier now, although still very challenging! I just started an Intro to Aerials class, so these exercises will really help! I am also doing your stretch exercises video.
Hi Matt! That's awesome! I am so glad to hear this. Keep up the good work. I will be posting more helpful videos soon.
Thanks for this! Just did it this morning, burns the abs but love it! :)
+Elixir Circus Arts. Yes! Keep doing it regularly. Eventually, like everything you practice regularly, it won't burn anymore. But keep doing it. That way even when you are 80 years old, you can still do it!! Keeps your spine flexible and your core strong!
Hey! Thanks for you vídeo, Kerri! I'm a begginer and that's very helpful. I can't do some of them without kicking yet, but I'm sure we will get there!
Hi Bianca. You are so welcome. These exercises are not easy, so keep practicing. The goal is to be able to do the whole series easily. It will really improve your aerial skills. Enjoy the process!!
Thanks for making this video!! I can tell I got a good exercise, my stomach muscles are on fire! I'll make sure to do this everyday
You are very welcome! Enjoy the process. Don't forget to stretch too! YOu can see more of my free tutorial videos here. ruclips.net/p/PLiQ18l8bJNVvDOSN_ONiyjqo07NR9uhkN
Pretty new to aerial and knew I needed some workouts outside of class to target these areas. This video killed me, mostly in a good way! Looking forward to getting better at it!
Keep up the good work, Joanne!! If you do this one regularly, your endurance will improve and your aerial skills too!
THIS KILLED ME! Been out of shape since I haven't been able to actually do arial due to Quarantine. Thanks so much!
You are so welcome. Keep up the work and check out my other videos. Circus Fit can be just as (or at least almost as) fun as aerial arts. And you will be in great shape to execute tricks when everything opens again. Take care and enjoy the process!
I am struggling with my pike and straddle mount and I'm really glad I found this routine to work my abs during lockdown! Thank you very much ❤️ (even if it hurts 😂 )
Yes, keep practicing. Also work on your pike and straddle flexibility both passive and active. You can find more videos on my channel dedicated to flexibility! There is even a straddle training playlist! Enjoy!
Thank you so much for this workout! I have been searching for something to help strengthen my abs for aerial arts. I can get through all an workouts and it isn’t making a difference for me in the air! This is the first workout that I struggle to get through and feels like it’s working the right places!
Awesome! I'm so glad you found my video and it feels like the right fit. Yes, many people have said this sequence of exercises has helped them get inverts and feel stronger in the air. Enjoy the process!!
wow thank you so much
You are very welcome! Enjoy.
Thank you so much! This became really intense at certain points and I can't wait to work through it!
Awesome!! Take it slow at first and stretch A LOT too! You must work on passive flexibility of your straddle and hamstrings along with the active strength of them. ruclips.net/video/Ubsn_qvHkag/видео.html Here is my stretching straddle video.
@@KerriKresinskiYes! Made it all the way through without stopping today! I'm definitely interested in attending one of your Sweet Retreats, I'll just have to save up.
I’m so glad I found your video! I want to do Ariel hoops, but I need more strength! Thank you!
Great! I'm glad this will help! Look up my other video tutorials too. ruclips.net/p/PLiQ18l8bJNVvDOSN_ONiyjqo07NR9uhkN
Wow this was brutal, I wasn't even close to being able to do this. Curious to see my improvement
This helped me finally achieve a straddle mount! Happy beginner !
Hooray! I am so glad to hear this! Please tell me what other skills you are struggling with that I can help with.
Also you can come train with me in person at my Circus Fit Intensive Training Retreat in Mexico in December www.sweetretreatsdr.com/circus-fit-intensive/. Yay.
Thank you! May God & Mother Mary Bless Everyone & You ! 🥺💕❤️✝️💗💞
Thank you a lot ❤️👏🏽👏🏽👏🏽👏🏽👏🏽✌🏽️💪🏼😎
It's a killer really, I love that mini core workout,you do everything so effortlessly speaking in the meantime just wow!
I'm so glad you like this. Really if you do it regularly, it will eventually be way less hard and maybe even easy. That is what great acrobatics/circus training is. Just do it a few times per week and it will definitely get easier! Enjoy!
I am doing it very often, it helped me lots to regain my core strength postpartum and my inverts are better ... Last one is still sending me to hospital 😂
@@debbiepap4383 keep up the great work!!
Hi Kerri, this is probably going to be the weirdest compliment you've ever heard but I loved your video, you made me swear and curse in pain! I've been doing pole fitness for over a year now, but I only get to do it once a week when I have my class at the gym. I don't have the necessary core strength yet to lift myself up in many grips, but this video is incredible, it's exactly what I need to work on at home. Thank you so much!
Hi Beatrice. Thanks so much. I am so glad my video is helping you. That is why I made it. We often don't have time in an aerial class to focus on these exercises, but they are so incredibly helpful for our work in the air. Keep doing it and eventually this series will feel easy and then you know you have the core strength to do your skills in the air. Keep me posted on your progress! And enjoy the process too!
Still the hardest core training I know!
Keep practicing and it will get easier!
You are amazing ...I’ve got to persevere...I will get better .... 💓🌸🌺
Judi Baldock yes!!! You got this!!
I’m also teaching virtual circus fit classes on Facebook live 3 days a week. Kerri Kresinski
Kerri Kresinski will check it out xxxxx
Day 1: only got halfway
Day 2: did the whole workout with some pauses. Couldnt do the straight leg to head lifts
Well done. Keep practicing. You can supplement w some of my leg and straddle videos!!
Hi Kerri, I've been doing this about 2-3 times a week for the last three
weeks or so and have noticed a big differernce already! I had a trial
aerial session about a month ago and am about to start a regular class
so will see whether it's made a difference! Thank you! :-)
Hey Gracie. How is your aerial practice going now?
Hey everyone. I finally fixed the sound on this. Find the better sound quality version here. ruclips.net/video/gAXZnLR_srU/видео.html
I forgot how brutal this was currently taking a break at 5.28 😂👌 its really great though thanks!
surrealisticbigbeard take rests when needed!! Enjoy the process!
WOW this workout is killer! I'm hoping ill be able to do straight windmills once I get this routine down! Thank you for the video!
You are welcome, Lizzie! This will most definitely help your windmills. Thanks for the feedback!
Kerri Kresinski Thank you! It most definitely has! Last nigh I was able to do full bent knee rotations and a half of straight legs rotation:)
Thanks...now that everything is shut I will do this at home... I miss the silk classes 😢
Yes. Now is the time to do this at home. Also you can join me on my Facebook Live Circus Fit classes 3 days a week. Check me out on Facebook @KerriKresinski. I will help keep you in your body, in shape and feeling great while you are social distancing. Have a great day!
@@KerriKresinski thanks I do have Facebook. I will look now. Thanks so much 🤗
This is an absolutely wonderful workout! Thank you so much for putting it out there. I do have a follow-up question: you suggest doing this daily. For beginners who may be sore the following day, do you recommend working sore muscles? Thank you and take care!
Hi Melissa. I'm so glad you like this workout. When it comes to knowing how much to rest, the short answer is if you work your muscles to the max on one day, you should rest those muscles (the ones you worked to the max) for 1-2 days after before working them to the max again. If you work muscles, but not to the max, you can do this multiple days in a row. Working on sore muscles is ok as long as they are not maxed out and fatigued. Knowing when to rest is a science, but knowing yourself and your body is the most important thing. If your body is telling you to rest, listen. If you are tired and sore, but your body is feeling good and energized and you can do the exercises without pain or fatigue, go for it. Sorry I am not one for concrete answers on this subject. It is a life long research project to understand your own body. haha. Try to enjoy every moment. Rest when you are tired and enjoy exercise when you feel great!
If you have an exercise routine that is not building strength or flexibility, but just maintaining what you have, you can do that every day no problem. It's the building that requires more rest. Does this make sense?
Enjoy!
Figured out that I only use my lats, back muscles and hip mobility for my inverts and not my abs at all, which is why I can get my feet up and just past my hands/the bar when I try to do a straight-arm, straight leg invert on lyra, but can't bring my hips up without levering with my feet to tip my hips over. Sigh. How do you engage abs in the air lmao.
I need more endurance maybe I’ll try these.
Yes. This is a great place to start for core endurance. It can also be helpful to do cardio workouts to help with endurance as well as practicing staying in the air on your apparatus for 5 minutes at a time. Enjoy!!
Hi Kerri, is there a progress exercise for the straddle toe touch at around 7:05minutes of the video? I cant keep as much of my back on the ground as you and i find my arm are more engaged than my lats as you mentioned. I really love this tutorial and many of your others too. Thank you!
Hi Jamie-lee. My back stays on the floor because I have a lot of flexibility in the straddle 'pancake' position. If you can't lay almost flat in your pancake, you won't be able to do it laying on your back. So 2 things you can do are 1. stretch your straddle pancake with the goal to lay your body flat on the ground. Do my straddle video.ruclips.net/video/Ubsn_qvHkag/видео.html. 2. practice this video to the best of your ability until it gets easy. Your arms will be helping you a lot. YOu can also do it by holding onto something above your head. For example, lay on your back and have a friend stand with their feet on either side of your head. Hold their ankles with your arms bent (elbows upward toward the sky) and do the straddle up exercise that way. It accesses your pulling muscles in your arms and shoulders. Yay.
Come to my Circus Fit Intensive and put it all together with me!! www.sweetretreatsdr.com/circus-fit-intensive/
Found my new ab workout! 😳😬😆
Yay. I still do this one regularly too! It's a keeper! Enjoy!
Ouch!
Love these! I’m going into Aerial Hoop level 2 and my abs/ low back were too weak to do pike hang/ helicopter (straddle). I’m going to add this ab routine to help strengthen my weak areas.
Also... do u have a workout to get me back up the hoop to a seated position from hanging?
Hi Steph. Great work! This is a great sequence to practice a few time a week to get you doing your straddle ups and all inversions. You can work on my Pull Strength for Aerialists video to help you get to seated from hanging from the hoop. ruclips.net/video/DSkuKtC14cA/видео.html Check it out!
You can also come train with me!!! Follow me on instagram and sign up on my mailing list! instagram.com/sweetcircuskerri/. @t
this is REAL INTENSE. I did Hiit (Tabata) yesterday and my tummy was hurting a little. After 5mn of this workout here today, I had so much pain. I think I need to rest a little bit first. But for sure it seems very effective!!! I'll try again tomorrow. Phew. That is real abs exercise
Pluma where in your body was the pain? This is an advanced sequence and you should not feel pain when doing it. Maybe start w my other abs video or take each exercise separately with lots of rests. I’m also teaching Circus Fit workouts 3 days a week on Facebook live @kerrikresinski
ruclips.net/video/iyD2bzB5okw/видео.html
@@KerriKresinski the pain was in my abs... I'll check out your other video ! Thank you :)
WOW! I thought I had SOME core strength. I think it'll take me a year to complete this workout without breaks. Should I find something easier, or just modify/go slow? I really want to get better at aerial, but I hurt my back (may or may not be related) and I realized I had been relying on my arms more than anything. I want to be able to do the tricks (we're just getting into inverted in the air) and want to do it all without hurting myself again!
Hi Michelle. Thanks for checking in. No worries. Just take these exercises in sections and pause the video for breaks and to stretch out. I am going to post another core strength video soon that might also help. Stay tuned. I am sorry to hear you hurt your back. Definitely work on using your core and active range of motion muscles to support your arms and shoulders in aerial. Feel free to use my other videos to support this. And take it easy while your back is healing!!! I am happy to help more. Just let me know if you have any specific questions.
This is a great workout. Is there any way to re-cast it was better sound quality? I have to turn my computer up to full volume to barely hear you with my legs up around my ears! Lol
Good idea. I will work on that.
Also if you wear earphones, you can hear it much better.
Here you go! ruclips.net/video/gAXZnLR_srU/видео.html
Any tips for toe touches, I struggle to get myself over or even to control coming down?
surrealisticbigbeard work on your active flexibility in your tuck, pile and straddle. Have you tried any of my other videos?
I am having some problems using my abs instead of my back to control my legs and work properly, have you any suggestions for me please? great workout by the way, thank you so much.
Yes. Definitely important to find your abs, and these difficult exercises will challenge that for sure. Here is my advice. 1. work with a live teacher to help you find your abs. 2 make these and any core exercises easier so you can find and use your abdominals. For example, bend your knees instead of straightening for straddle and hollow body exercises. I can't stress enough the importance of working one on one with a coach. It is the only way to get the best instruction that is customized for you. these videos are to supplement the work you do with your teachers. I am so happy to help with my videos and offer one on one training in person and online. Keep up the good work and keep practicing!
@@KerriKresinski thank you so much
@@alicelucian4570 You are so welcome!!
How can I lower strain on my neck whilst doing these!
Ooo. That is a tricky one. If this sequence is too hard for you, your neck and other parts will compensate. When you are first practicing this, take breaks so you can make sure you are doing the exercises with good form and not gripping your neck and hip flexor muscles. Slowly work up to doing the whole thing, but you have to have awareness in the whole body so you don't strain yourself. Come visit me and I will help you!! sweetretreatsdr.com/circus-fit-intensive/
Need volune
Yes. Sorry about that.
For some reason I cannot manage to do the move near the beginning where you pulse your legs straight up while laying on your back. My lower back does not even want to get off the ground🤦🏻♀️Do you have any troubleshooting tips by chance? My core is really weak
Hi Kaleigh. If that move hurts or strains your body, don't do it. You are not quite ready. One thing you can try is laying on your back with your knees bent into your chest and your arms by your sides to help. Lift your pelvis so your knees come closer to your chest up and down 10 times. Let me know if that one feels better. Try not to tense your neck or lift your head. Also you can check out my other core strength videos for aerialists on my channel. There is also one for beginners. Enjoy the process! Come train w me in person someday too!!
www.sweetretreatsdr.com/
Any tips on making a straddle wider?
Yes. I have a whole playlist called Everything Straddle. Here you go. ruclips.net/p/PLiQ18l8bJNVvgnYe0r4LJKv3ORP_3AvCO
Tqsm for this😍
Oh my goodness, If I do this....... even just twice a week......
I notice that when doing htis two days in a row, I have serious bruising on my back. How do I prevent this?
Ouch! Best thing to do is to use a thicker mat underneath you when you do these exercises. Maybe take a couple days off of any rolling on your spine before you try again. Some spines are more sensitive than others. Hope this helps.
Thank you. I'll definitely try that. Sorry for my typing error. Also if you aren't busy, what would you recommend doing to get straight leg inverts? I do this workout, and workouts that tackle the lower ab area often but I still cant manage to swing my legs up. Thank you for responding and the great video!
I can’t do any of these 😢
These exercises are specific for aerialists and are not beginner exercises. You can try starting with a Pilates class or try my beginner video here. ruclips.net/video/iyD2bzB5okw/видео.htmlsi=n7I3cpwSwmoRhwxw
I was like oh this will be easy only ten minutes boy was I wrong
Just do it in pieces and take breaks at first! It's important to strengthen the abdominal stabilizers and not overuse the hip flexors. In time, the 10 minute workout will be easier! Keep it up! Yay.
Come train with me this December! www.sweetretreatsdr.com/circus-fit-intensive/
What happens when i cant keep my legs straight and im feeling it more in my thighs than my abs?
Thanks for asking. You are probably not quite ready to do this video yet. It is important that you can keep your spine stable while moving your legs. You could try doing everything with bent knees. But even better would be to try a different core video. I have a playlist of core strengthening videos here. ruclips.net/p/PLiQ18l8bJNVuKyE3R-GTjaI7nnAv5QSKm&si=s6147kTpAs0aafSN. Try the one called Core Strength for Beginner Aerialists and see if it is challenging enough. Or you can try any of the others. You shoud definitely feel the work mostly in your abdominals. Keep me posted.
Ouch my back hurts! 😥
Oh no. Do NOT do anything that makes your back hurt! You may need to take a few progressions down before doing this video. Or just take each exercise separately and focus on stabilizing your pelvis and keeping your naval to spine. But even more importantly, if your back is hurting, you should not do online videos. Instead work with a teacher in person who can help you strengthen your core. Every body is different. These videos are meant to supplement your live training courses. Hope you can find someone to work with live that can help you!! If you would like to work with me, feel free to email me at sweetretreatsdr@gmail.com. Take care!!
Just wondering why the dog sounds like it’s in pain in the back ground?
Hmmm. Animal sounds are always present here. Whoever it is I assure you was having a blast playing!!
Would this help for pole as well?
YES! Absolutely. Many of my videos on my Circus Fit tutorials playlist will apply directly to pole. Have fun!! ruclips.net/p/PLiQ18l8bJNVvDOSN_ONiyjqo07NR9uhkN
Kerri Kresinski thank you so much!!
@@kd4822 You are so welcome!!
I love this video but I can't help but wonder what happened to that poor dog every time.
Not sure what you are talking about.
Kerri Kresinski oh just a dog crying in the beginning of your video, you can hear it.
Oh. haha. All our neighborhood dogs are happy and well! xoxo