Let’s start with the basics, what is cross-training and why is it important? Cross-training is all about mixing up your fitness routine with exercises outside of aerial. This could include strength training and cardio, more targeted exercises like pilates, yoga, or other changes to your fitness routine. There are a ton of ways to cross train depending on your goals, needs and interests.
The benefits of cross-training for aerialists are endless. It can help you build strength, improve flexibility, enhance endurance, develop body awareness, and reduce your risk of overuse injuries. Let’s break down how.
Building Strength
Incorporating strength training helps build the muscles needed for aerial movements that might not be as heavily used in the air. By focusing on compound exercises (movements that engage multiple muscle groups and joints simultaneously) you can build overall strength and power. I.e. squats, deadlifts, push-ups, and pull-ups.
If you need guidance with this, you’re not alone. We have plenty of skilled instructors who can support you. We also have a class specific for this purpose – Strength Training Foundations.
Improving Flexibility
Flexibility isn’t just about splits and touching your toes. It’s about developing control through your range of motion and protecting your body from injury. Yoga and pilates are both great for this and popular among aerialists because the movements complement what we do in the air so well. We even have Yoga Classes right here at Bloom!
You can also explore resistance band mobility drills and floor-based active flexibility work that target something specific like splits, backbends, or shoulder mobility. The key is consistency. Doing a little bit often is far better for your body than one intense stretch session a week. To learn more, check our Flexibility Classes.
Remember: flexibility is not about forcing your body into extreme positions. It’s about building a sustainable and functional range that supports you in the air and keeps your body working efficiently long-term.
Enhancing Endurance
I know, you hear the word “endurance” and probably immediately think of running…which for a lot of us is just not appealing. Totally fair. (Unless you like running, then that’s great!) But if it’s not your jam, there are so many other options. Swimming and cycling are great options that can also boost cardio without pounding pavement.
Even within your aerial practice you can build endurance. For example, avoiding sitting down when practicing. This is not to say that rest isn’t important, because it absolutely is, but think about all the times when you’re practicing, you take a video of what you’re doing, go back and watch the video…only to sit down and end up getting distracted by notifications and end up doom scrolling. We’ve all been there. Staying upright and gently active between runs keeps your heart rate up and your body engaged.
Developing Body Awareness
Cross-training helps identify and address muscle imbalances that often go unnoticed in aerial training alone. Certain movement patterns are often emphasized in aerial, like pulling, hanging, and backbending, while neglecting others. Because aerial relies heavily on specific muscle groups, others can be underutilized, leading to imbalances that affect alignment, coordination, and control in the air.
Reducing Risk of Overuse Injury
Repetition is a key part of aerial training, but too much of the same thing can lead to overuse injuries. Cross-training introduces new movement types that strengthen underused muscles, improve joint stability, and promote balanced muscle development and range of motion throughout the body.
Cross-training isn’t just an extra thing to check off your to-do list, it’s a vital part of becoming a stronger, safer, and more well-rounded aerialist. The best part? You can make it whatever you want it to be, shaping it to fit your personal needs and interests. Whether you’re new to the air or have years of experience, incorporating different forms of movement can elevate your training and keep your body happy and healthy.
If you’re not sure where to start, talk to your instructor or try a new class. You might be surprised by what you enjoy!
