Aerial Strength & Core Conditioning
Forget crunches on the floor. In these sessions, we use aerial hammocks to engage your core and build functional strength. It is challenging, playful, and completely changes how you feel your muscles working.
This sequence demonstrates a suspended plank flow, moving into an upward-facing dog variation. With feet elevated in the hammock, we engage the entire core to maintain stability, building exceptional upper body and abdominal strength.
This is an L-sit float, a challenging core exercise where we use the hammock for slight support while lifting the legs. This movement is fantastic for developing lower abdominal strength and control.
A demonstration of a suspended single-leg squat, or pistol squat. The hammock provides the balance support needed to work on the form and strength for this advanced leg exercise, targeting each leg individually for balanced power.
Here, I'm performing suspended leg raises from a plank position. By securing the hips in the hammock, we can isolate the core and glutes, performing movements that build strength for more advanced inversions and poses.
This clip shows a floor-based bridge pose flowing into a suspended pull-up. This compound movement works the entire posterior chain, including the glutes and back, while also engaging the arms and shoulders.
In this video, I'm performing aerial rows, a powerful exercise for the back and arms. Using your own body weight as resistance, this movement helps improve posture and builds the upper body strength essential for all aerial work.
This is a dynamic core series moving from a kneeling position into a suspended backbend and crunch. This flow targets the entire abdominal wall and improves spinal flexibility and strength simultaneously.
About Strength & Core Conditioning
The secret here is the constant instability of the hammock. Because the fabric moves, your deep stabilizer muscles have to work overtime to keep you steady during movements like suspended planks or leg raises. You will feel this in your abs and glutes in ways standard mat exercises just do not hit, especially if you have been stuck in a workout plateau.
When you practice strength training on a mat, you have a solid foundation. When you move that practice to an aerial hammock, you lose that stability. This is actually a massive advantage for core conditioning.
Why This Approach Works
Every exercise in these sessions is designed to force your core to engage. When you are doing a suspended l-sit or a pull-up using the silks, you cannot 'cheat' your way through the movement. Your body has to recruit the entire abdominal wall to maintain balance. This is why you will see results in your functional strength much faster than with floor-based crunches.
What You Will Actually Do
- Suspended Planks: These are different from regular planks. The elevation allows for a greater range of motion, letting you move from a plank into an upward-facing dog or a pike, keeping your core under tension the entire time.
- Aerial Rows: By using your own body weight as resistance, we focus on back and shoulder strength. This is excellent for posture, especially if you spend your day at a desk.
- Pistol Squats: Using the hammock as a balance aid allows you to work on single-leg strength without the fear of falling, which is a game changer for leg development.
Safety First
Because we are working with strength, I keep my classes in Sector 61 small, with a cap of just 6 students. This allows me to provide manual spotting and micro-adjustments for your lines. Whether you are a beginner looking to build basic strength or a regular practitioner aiming for advanced inversions, the rig is adjusted to your level. We are here to get stronger, not just show off.
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