701
INa little hip key sequence from Tess! so smooth 😍 #aerial #silks #fabric #flow #train
@inthewingsaerial
#Keyroll
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(12)
19.9K
DAFalse Key Roll-Up Exercise 🎯
One of the most effective exercises to improve your roll-ups is working from a false key. You can also train this from a hip lock, but the false key gives you more stability — if it’s set correctly.
Here’s the setup:
👉 If the pole is on your right, hook your right leg.
My little trick: Gently turn away from the pole and push the leg downward. This creates a strong overlap between the tail and the pole, placed nice and high into the groin. Then turn back toward the pole.
✨ Key detail: Place the pole above the iliac crest (hip bone).
Now for alignment — this is crucial ⬇️
✔️ First, find a horizontal line in your body
✔️ Then lift the wrapped leg (outer leg) as high as possible
You’ll arrive in a back balance-like position, where your legs are slightly higher than your upper body. This exact alignment is what will support your roll-ups during rotation.
💡 Arm tip: The arm on the same side as the wrapped leg should stay closer to your head — avoid opening it out to 90°.
🔁 Repeat this exercise several times to build control and precision. And don’t forget to train both sides — essential for balanced strength and posture.
If you want to properly learn roll-ups, I’ve created a dedicated program with step-by-step progressions, technique breakdowns, and conditioning:
💬 Comment “ROLL” and I’ll send you the link (or check link in bio!)
Explore. Discover. Develop. 🌿
#aerialsilks #aerialarts #aerialfitness #circusarts #aerialsilkstricks
@danaaugustinaerial
6.2K
DARoll-Ups Progression
For advanced techniques like roll-ups, progressions aren’t optional—they’re essential.
Progressions prepare your body, strengthen the right muscles, reduce injury risk, and help you achieve the movement correctly, efficiently, and safely.
Here’s how I build roll-ups:
Phase 1: Hip Lock Foundation Start from hip lock. Engage the leg furthest from the pole—lift it as high as possible, activating glutes, hamstrings, and back muscles. This initiates the turn and brings you into a back balance, preparing your body for what comes next.
Phase 2: Dynamic Movement Use faster dynamics while maintaining alignment principles: connect the opening of the hip with the opening of the shoulder on the same side.
Phase 3: Full Roll-Ups Execute the complete technique with control and precision.
Phase 4: “Kilometers” Once you can do one or two roll-ups, practice them over height—maintaining the same quality, alignment, and control throughout the entire climb. This is where mastery lives.
Progressions aren’t about shortcuts. They’re about building sustainable strength and understanding the movement from the inside out.
Want to improve your roll-ups? Comment PROGRESS or check the link in bio. The new Roll-Ups Program is now available—step-by-step guidance, alignment cues, and conditioning work to support your practice.
Explore. Discover. Develop. 🎪✨
#aerialsilks #aerialarts #aerialfitness #circusarts # aerialconditioning
@danaaugustinaerial
3.1K
CLIntermediate **Tick Tock Drop tutorial**
This is a fun one! The class enjoyed learning this @polzapart
🌟Tip - Use the climb to get the silks high up on the thigh to reduce pinching.
👇👇
**Disclaimer: Please ensure you perform all tricks with a reputable instructor who can safely spot you.**
——————————-
#aerialsilksdrop #aerialsilksdroptutorial #aerialsilksticktockdrop
@clarice.aerialgirl
27.5K
AE✨ Technique Tip - Triple Star!
Triple Star is an exciting progression from Single Star → Double Star → Triple Star, but it does require significant height. As a general guideline, plan for a minimum of 22 ft / 6.5–7 m, though this can vary depending on your studio setup, silk stretch and your height.
Before training Triple Star, make sure you feel confident with:
• Single Star
• Double Star
• Practicing the wrap pathway low to the ground first
⭐ The Wrap Pathway
Triple Star starts from an S-Wrap entry of your choice. From there you’ll build the full pathway:
S-Wrap, tail behind back → thigh wrap (catchers) → S-Wrap, tail behind back → thigh wrap (catchers) → 2 belly wraps
That’s a lot of wrapping and it will use a good amount of fabric. Practicing the pathway low first can help you clearly understand the wrap pattern (just note you may run out of tail before the belly wraps when marking it low).
⚠️ Important safety note:
The thigh wrap after the second S-Wrap is your safety. The S-Wraps create the rotation and the thigh wrap stops the drop.
When adding the belly wraps, avoid placing them too high on the ribs. They should feel secure while still allowing you to breathe and keep your core engaged.
🤸♀️ Body Position
For all Star Drops we want a wide, active straddle.
• Avoid piking forward through the torso
• Engage the glutes and reach long through the legs
• Keep the core active and connected
• Chin slightly tucked to protect the neck
🙌 Arm Pathway: “V for Victory”
Keep your arms overhead in a V shape, not a T.
• V for Victory
• T for Trouble
If your arms drift into a T, there’s a higher chance of getting hit by the silks during rotation. If you’re unsure you can maintain the V, plan to grab the tail overhead with both hands as you drop.
✨ Progression Reminder
Triple Star builds directly from Single and Double Star. If the height feels intimidating, revisit those first to organize your timing and body position.
Think of Triple Star as more of a roll than a drop. Stay tight, release the top hand and top foot together, and allow the silks to rotate you down while maintaining strong alignment.
⚠️ As always, please practice with a crash mat.
@aerialphysique
14.2K
AEOffered my students a reprieve from our usually scheduled programming to teach them this today. It's a cutie.
Just make sure you're already comfortable with the symmetrical version before attempting the single leg! The lopsidedness is weird and you have to try to stay square even with only one leg wrapped.
@aerialaspiration
3.9K
DAAerial silks training with a lower ceiling? No problem — there are plenty of options, even for drops.
Working with a single star instead of a double, adding a back dive and a quick mid-drop tuck to keep the dynamics and timing interesting.
A nice reminder that drops don’t always need height — just smart sequencing.
@dasha.aerial
540
LAlearned this straddle roll tonight! will be making it prettier tomorrow stay tuned :). Also been bumping @sleeptheoryofficial a lot
@lainaflys
590
THThis is a fun entrance into a crossback roll down or wheel down. With enough height in can be a super fun slide down.
@theaerialmermaid
370
SPTraining diaries: double pencil drop, takes 1 to 5.
Very excited to see some progression already between the very first go, and the fifth. Thank you S&C team - sorry for the flick the first time around 🤣❤️
#aerialpractice #silkspractice
@sportsnutsoph
1.9K
DATwisted grip entry into an S-wrap → a fun drop → finishing with a roll down.
A simple pathway that turns into a really satisfying aerial silks sequence to train
@dasha.aerial
7.6K
DAHip Key → Dynamic Back Flag Entry ✨
A beautiful transition that teaches control, and flow.
Key details: → Hand positioning depends on which side you’re working → Train both sides while learning (build balanced strength) → Hip movement: kick upper leg, open opposite shoulder, reach for pole → Back balance finish: pole slightly lower, top leg straight → Avoid over-arching—aim for horizontal line through upper leg, body, and arm.
This isn’t just about “getting the trick.” It’s about understanding the micro-movements that create clean lines, efficient transitions, and sustainable progress.
When you train with intention and alignment, every movement becomes more controlled, more beautiful, more yours.
If you want to progress faster in your aerial journey with structured programs, detailed alignment guidance, and technical explanations for many different techniques, explore my aerial workout online programs. Link in bio.
Train both sides. Move with precision. Create with intention.
Explore. Discover. Develop. 🎪
#aerialsilks #aerialarts #aerialist #silks #aerialsilkstricks
@danaaugustinaerial
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