Beginner Aerial Silks Conditioning: Aerial Silks Conditioning: Build Strength and Flexibility for Success!

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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