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Starting pole and aerial fitness is exciting, but the biggest thing I hear people say is “I cannot do that because I do not have enough strength yet”. Firstly, I just want to say, that’s the idea really to build your body strength in class.
Sometimes though, we want it to happen a bit faster and If I could rewind the clock and begin my journey again, I’d make sure to prioritise exercises that complement my training and build strength, flexibility, and endurance from the get go.
To help you fast-track your progress, I’ve put together a comprehensive plan that focuses on the key areas: shoulders, upper body, core, and lower body. These exercises not only support your pole and aerial goals but are also the foundation of our Tone and Burn 6-Week Challenge.
The Plan: Exercises to Boost Your Pole and Aerial Fitness
Shoulder Strength and Stability
Strong and stable shoulders are crucial for holds, mounts, and injury prevention.
Reverse Flys
How to do it:
Hold a light dumbbell in each hand and bend at the hips, keeping your back straight. Lift your arms out to the sides in a wide arc, squeezing your shoulder blades together at the top, then lower.
Why it helps:
Strengthens the upper back and scapular stabilizers, improving overall shoulder stability.
Pro Tip:
Keep your core engaged and avoid using momentum to lift the weights
Dumbbell Front and Lateral Raises
How to do it:
With light dumbbells, raise your arms straight in front of you (front raise) or out to the sides (lateral raise) until shoulder height. Slowly lower them back down.
Why it helps:
Strengthens the deltoids, improving shoulder endurance and control for moves like spins, shoulder mounts, and aerial balances.
Pro Tip:
Use light weights to maintain good form, and don’t lift higher than shoulder level to avoid unnecessary strain on the joints.
Upper Body Power
Your arms, chest, and back do the heavy lifting in pole and aerial work.
Kettlebell/dumbell Rows
How to do it:
With a kettlebell/dumbell in one hand, assume a split stance (one foot forward, one back) for stability. Hinge slightly at the hips and row the kettlebell toward your waist, squeezing your shoulder blade at the top. Lower it back down with control.
Why it helps:
A functional movement that targets the lats and improves grip strength, mimicking the pulling motion required in pole and aerial fitness.
Pro Tip:
Keep your back flat and shoulders squared to avoid twisting during the movement.
Push-Ups (Modified or Full)
How to do it:
Start in a plank position. Lower your chest to the ground, keeping your elbows at 45 degrees, then push back up. Modify by dropping your knees.
Why it helps:
Strengthens the chest, shoulders, and triceps, providing power for pole presses, aerial mounts, and transitions. Push-ups also engage your core for better stability.
Pro Tip:
Keep your elbows at about a 45-degree angle from your body to protect your shoulders. Start with knee push-ups if needed and gradually progress to full push-ups.
Bent-Over Rows
How to do it:
With a dumbbell in each hand, bend forward slightly, keeping your back straight. Pull the dumbbells toward your waist and squeeze your shoulder blades together.
Why it helps:
Builds strength in the upper and mid-back, improving your pulling power for climbs, inverts, and dynamic transitions in aerial and pole fitness.
Pro Tip:
Maintain a neutral spine throughout the movement. Avoid rounding your back, and focus on squeezing your shoulder blades together at the top of each row.
Core Strength and Stability
Your core is your anchor for every move.
Hollow Body Holds
How to do it:
Lie on your back with your arms overhead and legs extended. Lift your shoulders and legs slightly off the ground, keeping your lower back pressed to the floor. Hold for 20–30 seconds.
Why it helps:
Creates core stability, which is vital for controlled inverts, spins, and balance during aerial sequences. This exercise mimics the core engagement needed for holding pole and hoop shapes.
Pro Tip:
Press your lower back firmly into the ground throughout the hold. Start with bent knees if keeping your legs straight is too challenging.
Laid Leg Raises
How to do it:
Lie flat on your back on a mat with your arms at your sides, palms facing down.
Keep your legs straight and together. Slowly lift them toward the ceiling until they form a 90-degree angle with your torso.
Lower them back down with control, stopping just before your feet touch the floor.
Why it helps:
This exercise engages your lower abs, mimicking the core activation needed for aerial tucks and pole inversions. It’s a beginner-friendly alternative to hanging leg raises while still building essential strength for your training.
Pro Tip:
To make it more challenging, place a small resistance band around your thighs or hold a dumbbell between your feet. For added core stability, press your lower back firmly into the ground throughout the movement.
Russian Twists
How to do it:
Sit on the ground with your knees bent, holding a weight or medicine ball. Lean back slightly and twist your torso side to side, tapping the weight on each side.
Why it helps:
Strengthens the obliques, improving rotational strength and control for dynamic moves and transitions in both pole and aerial fitness.
Pro Tip:
Keep your movements slow and controlled, twisting from your core rather than just swinging your arms. Elevate your feet off the ground to increase difficulty.
Lower Body Power and Flexibility
Strong legs are key for climbs, hooks, and dynamic aerial tricks.
Step-Ups
How to do it:
Step onto a sturdy platform with one foot, driving through your heel to lift your body. Lower back down and repeat on the other side.
Why it helps:
Builds strength in the legs and glutes, which are essential for climbing, gripping, and dynamic transitions on the pole or in the air.
Pro Tip:
Drive through your heel when stepping up to maximize glute engagement. Add weights to make it more challenging as you progress.
Lunges with Knee Drive
How to do it:
Step forward into a lunge, then drive the back knee up as you stand. Repeat on the other side.
Why it helps:
Strengthens your quads, glutes, and hip flexors, improving balance and power for leg hooks, climbs, and aerial movements.
Pro Tip:
Keep your torso upright and engage your core for better balance. Add a slight pause at the top of the knee drive to enhance stability and control.
Glute Bridges
How to do it:
Lie on your back with your feet on the ground, knees bent. Lift your hips toward the ceiling, squeeze your glutes, and lower back down.
Why it helps:
Strengthens the posterior chain (hamstrings, glutes, and lower back), which is crucial for maintaining strong leg grips and achieving deeper backbends in pole and aerial moves.
Pro Tip:
Press through your heels and squeeze your glutes at the top of the movement. To increase difficulty, try single-leg bridges or pulse at the top of the bridge on the last set.
How to Incorporate These Exercises
Here’s an idea for a weekly breakdown:
Day 1: Shoulder & Upper Body (Push-Ups, Bent-Over Rows, Scapular Pull-Ups)
Day 2: Core Focus (Hollow Body Holds, Russian Twists, Leg Raises)
Day 3: Lower Body Power (Step-Ups, Lunges, Hamstring Bridges)
Day 4: Rest or Active Recovery (Stretching, Yoga, or Foam Rolling)
Day 5: Full Body Circuit (Mix of all exercises, 3 rounds of 10–12 reps each)
Level Up with the Tone and Burn 6-Week Challenge
The best part? These exercises are already incorporated into the Tone and Burn Challenge, a program specifically designed to make you stronger, leaner, and more confident and stronger in your pole and aerial skills. With a structured plan, a guide to increase your strength as you go and a workout video to work alongside each session this challenge ensures you’ll see real results.
Ready to Start Your Transformation?
Sign up for the Tone and Burn 6-Week Challenge today, it starts as soon as you sign up and takes you through a full. 6week program. Let’s build the strength and confidence you need to soar on the pole and in the air.
👉 Join now and let’s build your fitness and strength!
If I knew then what I know now, these exercises would have been my secret weapon from day one. Don’t wait—get started and watch your progress take flight! ✨
CHECK OUT THE 6 WEEK TONE & BURN CHALLENGE
