Acrobatic Exercises

Acrobatic exercises are full body endurance workouts that help you achieve overall fitness. Acrobatics increase your physical and mental strength, coordination, flexibility and agility. According to CNN Health, acrobatic workouts are accessible and popular because of their minimal equipment requirement. You only require a padded flat surface, suspended bars and rings. Due to their popularity, acrobatic routines have been modified into Olympic disciplines like synchronized swimming and diving, gymnastics, ice skating and trampolining.

  1. Flips

    • A back flip is one of the popular flips variations.

      Flips are adoptable acrobatic routines that will enable you to assess your aerial awareness. The exercises are integrated in most recreational, extreme and pro sports including surfing, biking, roller skating, snowboarding, martial arts, cheerleading, acro dancing and skateboarding. Start from a standing or stationary position, leap into the air and rotate your body at least once while still airborne. Strive to land on your feet after a flip. Your body rotation determines the type of acrobatic flip. Popular variations of flips are the back flip and front flip.

    Stands

    • Stands variations are frequently adapted in freestyle acro dance routines. Headstands and handstands require you to extend your legs in the air while keeping your torso straight; only the top of your head or the palm of your hands touch the ground. Make the handstand or headstand routine more intense by swinging side to side or front to back using your legs while they are still suspended in the air. Inverted body position in stands strengthens your upper body and core.

    Swings

    • Swings are enjoyable acrobatic exercises due to their rhythmic circular or semicircular motions. Perform swing routines using suspended bars or rings. Grasp a bar or ring and suspend yourself vertically off the ground. Throw your legs forward to generate an upswing. Your body weight force will act downward to generate a clockwise downswing. Repeat motion and allow momentum to build. Swing workouts increase your upper body’s strength. Coachesinfo.com recommends that you keep your body straight during the downswing to increase the torque.

    Safety Considerations and Tips

    • Flexibility is essential for conducting a successful acrobatic exercise session. Establish your body type and its flexibility limit. If you are a first timer, acrobatic workouts that entail flips are safe and efficient when conducted on a trampoline. This will enable you to improve your posture, technique and timing for landing and takeoffs, according to Federation of Professional Circus Schools. Train in your bare feet because shoes will interfere with your balance by altering your weight distribution.