Are you ready to start your aerial silks journey but unsure where to begin? One of the best ways to set yourself up for success is with beginner aerial silks conditioning — both on and off the apparatus. Conditioning builds the strength, endurance, and flexibility you need to climb higher, hold poses longer, and progress faster.
In this post, I'll share some simple drills and flexibility exercises to help you build your aerial foundation. Plus, don't miss the Beginner Conditioning on the Aerial Silks video at the bottom for a full follow-along routine!


Why Is Conditioning Important for Aerial Silks?
Aerial silks isn't just about making pretty shapes in the air — it's a full-body workout that demands strength, flexibility, and body awareness. Regular conditioning helps:

• Build upper body and core strength
• Improve grip endurance
• Increase active flexibility (so you're not just flexible, but strong in your range of motion)
• Prevent injury by strengthening stabilizer muscles
• Boost confidence as you gain control in the air

Off-the-Silks Conditioning Drills
Don't have access to silks every day? No problem! These drills will help you get stronger at home:
1. Plank Shoulder Taps (Core + Shoulder Stability)

• Start in a high plank position.
• Lift one hand to tap the opposite shoulder, keeping hips square.
• 10-15 reps per side

2. Dead Hangs (Grip Strength)

• Hang from a pull-up bar with arms straight.
• Engage your shoulders and core.
• Start with 10-20 seconds and build up to 1 minute.

3. Leg Lifts (Core + Hip Flexors)

• Hang from a bar or silks.
• Lift your knees toward your chest or extend straight legs.
• 8-12 reps

On-the-Silks Conditioning Drills
If you have access to silks, these beginner-friendly exercises will help you gain confidence in the air:
1. Climbing Drills

• Practice foot locks and basic climbs.
• Focus on squeezing your legs and using your arms as little as possible.

2. Bent Arm Hangs

• Hang with bent arms, pulling your chest toward the silks.
• Hold for 5-10 seconds, working up to longer holds.

3. Straddle Leg Lifts

• In a tuck or straddle shape, lift your legs while hanging from the silks.
• This helps with inversions down the road!

Flexibility for Aerial Silks
Don't forget to stretch! These are my top three flexibility exercises for aerialists:

• Pancake Straddle Stretch (Hamstrings + Hips)
• Cobra or Bridge Pose (Backbends)
• Active Splits Lifts (Hip Flexors + Hamstrings)

Ready to Train?
Follow along with my Beginner Conditioning on the Aerial Silks video below for the exact workout I give my Intro students on the silks to help them get stronger and more flexible!
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You’ve been stretching consistently but still aren’t seeing the flexibility gains you want, you’re not alone. Many people hit a plateau despite their best efforts. The good news? With a few adjustments, you can break through that barrier and finally unlock greater flexibility. Let’s explore the most common reasons why your progress has stalled—and what you can do to fix it!

1. You’re Not Stretching Consistently Enough
Flexibility is all about consistency. Stretching once or twice a week won’t deliver the results you’re looking for. Instead, aim for at least 3-5 stretching sessions each week. Consistent practice allows your muscles to adapt and become more pliable over time.

Pro Tip: Incorporate quick daily stretches, even if it’s just 10 minutes, to maintain progress between longer sessions.


2. You’re Not Holding Stretches Long Enough
Rushing through stretches won’t cut it. To increase flexibility, hold each stretch for 30-60 seconds. For deeper stretches (like splits or backbends), holding for up to two minutes can yield even better results.
Product Recommendation: A yoga timer or stretching app can help you stay accountable and ensure you’re holding each stretch long enough.


3. You’re Stretching Cold Muscles
Stretching cold muscles can lead to injury and limit your flexibility gains. Always warm up first to increase blood flow and prepare your muscles. Simple movements like jumping jacks, leg swings, or a quick jog can do the trick. Also, try to train in a warmer setting. It doesn’t have to be boiling hot but I highly recommend training in temperatures above 65 degrees.

Pro Tip: Use a heating pad or warm towel on tight areas before stretching to enhance muscle pliability.


4. You’re Ignoring Active Flexibility
Passive stretches are great, but don’t forget active flexibility—the ability to control your range of motion. Active flexibility training strengthens the muscles that support your joints, helping you move more freely and safely.

Try This: Include exercises like leg lifts, dynamic kicks, and shoulder rotations to balance passive and active flexibility.

5. You’re Not Using the Right Equipment
The right tools can significantly improve your flexibility training. Resistance bands, yoga blocks, and stretching straps help you deepen stretches safely and effectively.
Commission Earned Affiliate Picks:

• Stretching Strap with Loops: Perfect for improving hamstring flexibility and achieving deeper stretches.
• Resistance Bands: Great for strengthening muscles while increasing flexibility.
• Yoga Blocks: Provide support and help you maintain proper alignment.

6. You’re Not Relaxing Into Your Stretches
Tension is the enemy of flexibility. If you’re holding your breath or tensing up during stretches, your muscles won’t release. Focus on deep, slow breaths to relax your body and sink deeper into each stretch.

​Pro Tip: Inhale deeply, then exhale slowly as you ease into the stretch. Use a foam roller before stretching to release muscle tension.


7. You’re Skipping Rest and Recovery
Your muscles need time to repair and adapt. Overstretching without enough recovery can lead to soreness and setbacks. Allow at least one rest day each week, and prioritize good sleep and hydration.

Self-Care Tools: A foam roller, massage ball, or percussive massager can help speed up recovery and maintain muscle health.


Final Thoughts
Improving your flexibility is absolutely possible with the right approach. Stay consistent, use proper techniques, and don’t be afraid to incorporate helpful tools into your routine. With these adjustments, you’ll be hitting your flexibility goals in no time!

Looking for the best flexibility tools to speed up your progress? Check out my top-rated picks for training on my AMAZON STOREFRONT (commission earned:) FLEXIBILITY and YOGA TRAINING IDEA BOARD!

Flexibility training is an essential part of any fitness routine, whether you're an aerialist, dancer, yogi, or just looking to improve mobility and prevent injuries. The right tools can make stretching more effective, comfortable, and even fun! Here are five must-have tools that will help you take your flexibility to the next level.
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1. Yoga Socks – Non-Slip Grips If you’re practicing yoga, Pilates, or any barefoot workout, these non-slip yoga socks provide the perfect balance of grip and support. The straps help keep them secure, preventing slipping while allowing for full range of motion. Whether you’re working on deep lunges or balance-intensive poses, these socks will help you feel grounded and stable. 

​2. Extra Thick High-Density Yoga MatA good yoga mat is essential for comfortable stretching sessions. This extra-thick, high-density mat provides the perfect cushioning for your joints while maintaining durability for all your flexibility exercises. It's also great for practicing cheststands because it adds a soft cushion for your chin.

​3. Yoga Strap A yoga strap is a game-changer for improving flexibility. Whether you’re working on hamstring stretches, shoulder openers, or splits, this durable polyester cotton strap allows you to deepen your stretches gradually without straining. The adjustable D-ring buckle ensures a secure hold, making it a fantastic tool for all levels.

4. Yoga Wheel For those looking to open up their back, shoulders, and hips, the Yoga Wheel is an excellent tool. Designed to help relieve tension and improve spinal flexibility, this wheel provides gentle support for deep backbends and chest openers. The durable material and soft foam padding ensure a comfortable experience while increasing mobility.

5. Yoga Blocks A yoga block is an underrated but essential tool for improving flexibility. Whether you’re using it to modify poses, add stability, or deepen your stretches, blocks helps provide support where you need it. Its soft, non-slip surface and beveled edges make it comfortable and easy to grip.

Benefits of Using a Yoga Block:

• Improved Alignment: Helps maintain proper form in poses, preventing strain.
• Enhanced Flexibility: Allows gradual deepening of stretches safely.
• Extra Support: Provides stability for beginners and those with limited flexibility.
• Injury Prevention: Reduces stress on joints and muscles while stretching.
• Versatile Use: Great for seated poses, standing balance exercises, and even as a meditation seat.

In Conclusion: Incorporating these tools into your stretching routine will not only enhance your flexibility but also help prevent injuries and improve overall performance. Whether you’re just starting or already deep into your flexibility journey, these essentials will support your progress and make stretching more effective.

Check out these tools through my Amazon Associates links to get started on your flexibility goals today!
​(commission earned on products.)