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This Aerial Yoga-Inspired Workout Will Help You Prep for Your First Class

Aerial yoga can seem super daunting. The athletes who twirl around on silks seem like they're worthy of parts in Cirque du Soleil—not next to you in a workout class. But there are so many perks to aerial yoga, you should at least give it a shot. If you're too terrified to stroll up to your first class as a total newbie, then you can prep your body (and your mind) for what might be coming with this aerial workout from Jill Franklin, founder and author of Aerial Physique

Master these fundamental moves, and you'll be well on your way to becoming an Instagram-worthy acrobat. (Because, let's be honest, that's one of the reasons you totally want to try it.)

How it works: Find an available pull-up bar (whether in a gym, your home, or at a playground). Do 3 sets of each move for a full workout, or add these moves into your usual routine.

Total Time: up to 30 minutes

You will need: Playground

1. Hollow Body Position

A.

Start lying face up with knees bent and feet on the mat and arms long by sides. Draw abs in to lift knees to table top position, with hips and knees at right angles, while curling chin up and to lift shoulders off the floor.

B.

Extend legs out long while keeping shoulders lifted and arms by sides. 

C.

For an added challenge reach arms back by ears. Hold this position. 

Sets:

3

Reps:

30 - 60 seconds

2. Hollow Body Hang

A.

Begin hanging from a pull-up bar, hands shoulder-width apart with fingers facing out. Legs press together with toes slightly in front of shoulders. Engage abs and draw ribcage together in the front. Lengthen neck and draw shoulders away from ears. Hold this position. 

Sets:

3

Reps:

30 - 60 seconds

3. Chin Up Hold

A.

Begin standing on a chair or box in order to better reach the bar. Place hands on the bar slightly wider than shoulder-width with palms facing face. 

B.

Pull chin above the bar, draw elbows into sides and maintain hollow body position. Hold for as long as possible with proper form, eventually working up to 30 to 60 seconds. Lower carefully to the chair or box.

Sets:

3

Reps:

30 - 60 seconds

4. Front Kicks

A.

Start in a hollow body hang. 

B.

Lift one leg up to front as high as possible while keeping it straight and slightly turned out. 

C.

Scissor legs past each other and lift opposite leg to front. 

Sets:

3

Reps:

5/leg

5. Straddle Scissors

A.

Start in a hanging hollow hold. 

B.

Maintain straight legs while lifting them into a straddle. 

C.

Close legs, crossing one ankle on top of the other. Continue opening to straddle and crossing, alternating which ankle is on top. 

Sets:

3

Reps:

5/leg

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