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Flexibility seems to be on the top of every aerialist’s wishlist these days, although it isn’t just for aerialists, it’s for all athletes and everyday people. Participating in a regular stretch routine can calm the mind, reduce pain and improve quality of life. Whether it’s for your favorite hardcore aerial athlete, someone that’s just trying to find flexibility, or maybe you’re creating a wishlist for yourself, I wanted to share a few ideas for those looking to find the perfect flexyfit gift this holiday season. The great thing about these tools is that they are handy at every stage of the flexibility journey, no matter the person or their level, and can never be outgrown.

1. Yoga Blocks

There are so many uses for yoga blocks. Perfect for: elevating body parts when trying to get deeper into a pose; working on oversplits; balancing the body when holding poses; helping guide alignment and form, opening up the back and so much more!

2. Yoga Strap Regular/Loops

Pull yourself a little deeper with a yoga strap. Straps are also helpful for improving alignment and form, adding support and helping binds.,

3. Yoga Knee Pad

Give the knees some love and relief with an extra layer of protection. It’s hard to get into a deep, relaxed stretch when the floor is fighting back. These are especially helpful when doing lunge series. I also find them handy for the tailbone when doing sitting balances.

4. Foam Roller

Give the body a deep tissue muscle massage and MyoFacial release with a foam roller. These are an excellent way to target sore areas (trigger points) and smooth out knots in the body. They can also help speed up muscle recovery. It’s important to drink plenty of water when foam rolling as it releases toxins into the body when you break up the knots, so including a pack of water or a fun, festive water bottle with this would make for a sweet bonus!

5. Back Warmer

Prep the back for your stretch sessions and keep your back warm and toasty throughout your workout. These aren’t just for flexibility, they are great to wear during pole/aerial workouts as well to keep you warm.

6. Resistance Bands

Resistance bands are a great way to work strength and conditioning, in addition to flexibility. If you’re not sure where to start, I recommend Rubberbanditz bands as they have a variety of strengths and excellent quality. You can snag them at mightygrip.com be sure to snag yourself a 10% discount with code: Ashley

7. Lacrosse Ball

Sometimes you need to hit that one specific part with intense pressure (like in between the shoulder blades or the piriformis) I’ve found that the lacrosse ball is perfect for just that. This little baby hurts so good.

8. Stick Roller

Although it may feel like you’re in the kitchen rolling out dough, these stick rollers are another great way to give yourself a deep tissue massage and stimulate muscles for better circulation. They target the legs, IT band, calf, foot, back and shoulders well.

9. Yoga Wheel

Yoga wheels are the current craze. Although they can be a bit on the pricey side, they are well worth it. Wheels come in a few sizes and have a myriad of benefits.They are especially great for practicing balance poses; and relieving tightness and opening up the back, chest, shoulders.

10. Flexibility classes/private lessons

You can never go wrong with some hands-on guided training. A little helpful push goes a long way. You can find a yoga studio, gym or pole/aerial studio in just about any city that offers weekly stretch and yoga classes. If you’re in the Dallas area and would like to train with me then check out my online schedule or message me for details private/skype sessions.

Week three is upon us! Last week had some serious challenges, but we made it! I don’t know about you, but I’m already starting to see the gains and benefits of this focused core push. This week we’re incorporating some back work. It’s important to work opposing muscles and the back is very much a part of your core. This should make for a nice little change in pace and get us one step close to AB-Domination!

Hopefully by now you’re following both me ( @entertainmentgoddess ) and @intimatespins (my talented co-host) on Instagram. If not, be sure to hit that Follow button because we like to share additional tips and tricks to help you with form, variations and training gear you can incorporate into your ab workouts.

If you’re ready to get started on week three then check out the video below for a quick overview of this week’s core exercises.

httpvh://youtu.be/ixETJwXhVn8

To participate:
1. Follow @entertainmentgoddess @intimatespins and our amazing sponsor @mighty_grip

2. Help us spread the word (PLEASE) by sharing this post. Be sure to tag your friends so they can join you on this journey, and so you can have an accountability buddy!

3. Grab your camera and document your progress over the next 31 days. It’s going to be one wildly awesome ride!

4. Don’t forget to snap, tag and post because TWO lucky participants will get hooked up with some mighty sweet swag from @mighty_grip that will aid you on your aerial endeavors!

Week two is here and we’re really ramping it up! Great job to those that rocked week one and welcome to those that are just now joining in! Each day has a different set of exercises and we’re going to do three rounds of those exercises each day. You should have a really sweet pump by the end of the third round. #burningabs Each day should take you between 10-25 minutes. It’s designed to be something that you can easily work into your existing workout regimen, although it still makes for a fantastic workout on it’s own. Be sure to follow me ( @entertainmentgoddess ) and @intimatespins (my talented co-host) on Instagram, because each day we’ll be adding videos with a few quick tips on form, variations and training gear you can incorporate. Check out the video below for a quick overview of this week’s core exercise.

httpvh://youtu.be/N7Q85VYxy8o

To participate:
1. Follow @entertainmentgoddess @intimatespins and our amazing sponsor @mighty_grip

2. Help us spread the word (PLEASE) by sharing this post. Be sure to tag your friends so they can join you on this journey, and so you can have an accountability buddy!

3. Grab your camera and document your progress over the next 31 days. It’s going to be one wildly awesome ride!

4. Don’t forget to snap, tag and post because TWO lucky participants will get hooked up with some mighty sweet swag from @mighty_grip that will aid you on your aerial endeavors!

Yay, it’s day 1 of the Aerial Conditioning and Core challenge with me and @intimatespins and We’re starting with a few key and essential exercises, then we’ll build from there. Four core drills today…let’s get it!!

1. V-Ups. Start lying flat on your back, crunch up with legs in a tuck, then a pike then straddle. Those three reps equal one set. Complete 5 sets.

2. Rollie Pollies. The life of a Rollie Lillie isn’t as easy as it looks! For these abs, you want to keep the abs contracted. Knees and elbows stay together at all times. Roll up from your back and tap the toes on the ground then roll back down. Complete 10 rolls.

3. Tuck crunches. Find that sweet spot on your tailbone, hands behind you with the fingertips facing your bootay. Contract the knees to your chest for a tuck crunch then straighten them back out. 15 reps.

4. Static Hangs. Hang from your apparatus of choice: Pole (strong hold), stall bars, Lyra, hammock silks, bars at the gym, home pull-up bar. Keep the shoulders active. They should be back and down. Do not sink into your shoulders and wear them like earrings. Pull the knees up to the chest. Hold tuck for 30 seconds. Repeat 3 times.

To participate:
Follow @entertainmentgoddess @intimatespins and our amazing sponsor @mighty_grip

Help us spread the word (PLEASE) by sharing this post. Be sure to tag your friends so they can join you on this journey, and so you can have an accountability buddy!

Grab your camera and document your progress over the next 31 days. It’s going to be one wildly awesome ride!
Don’t forget to snap, tag and post because TWO lucky participants will get hooked up with some mighty sweet swag from @mighty_grip that will aid you on your aerial endeavors!

httpvh://youtu.be/qbwgW1WDOv0 ‘

December is here and it’s time to make some serious aerial gains! I’m thrilled to have teamed up with the beautiful and talented Jennifer Huff to bring you this aerial conditioning and core challenge. All month long we’re going to be sharing some of our favorite conditioning drills, along with training tips and gear must-haves to help you on your aerial journey. By the end of the month you’ll feel stronger, more balanced and ready to conquer that next aerial trick. We decided to focus on core strength and stability because they are so essential to all we do as aerial athletes.  This is perfect for December because during the holidays we can plateau or even lose some of our gains because classes are low and bad eating is high (at least for me it is lol). Get a strong start to your new year by closing out this year with a bang. Join @entertainmentgoddess and @intimatespins for our December #aerialcore challenge as we work on core and aerial conditioning.

httpvh://youtu.be/anok1xVhABQ

To participate:
1️⃣ Follow @entertainmentgoddess@intimatespins and our amazing sponsor @mighty_grip

2️⃣ Help us spread the word (PLEASE) by sharing this post. Be sure to tag your friends so they can join you on this journey, and so you can have an accountability buddy!

3️⃣ Grab your camera and document your progress over the next 31 days. It’s going to be one wildly awesome ride!
4️⃣ Don’t forget to snap, tag and post because TWO lucky participants will get hooked up with some mighty sweet swag from @mighty_grip that will aid you on your aerial endeavors!

So before we dive into this week’s HomeWork, I just want to let you in on a little secret! Starting in December I’ll also be co-hosting an aerial conditioning and core challenge. So you’ll have twice the gains to look forward to. Keep you eye out for the official announcement in the next couple of days.

Now, on to business! We’re still working legs and balance. End goal: scorpion (near future) and needle (distant future). In addition to flexibility of the shoulders, hip flexors and flexors of the spine, balance plays a significant part; and that’s what you’ll be focusing on at home this week.

As you’re doing these single leg balances be sure to pay attention to any rolling of the ankle as it could indicate an imbalance within the muscles of the foot, where those muscles on the inner or outer edges of your foot are stronger than others. This imbalance can reveal itself as the rolling inward over the big toe (pronate) or rolling outward toward the pinky toe (supinate).

Drill 1: 

This is a standing pose. You can start in a forward fold and place your right hand or fingertips on the ground or use your yoga block for additional support. Your arm should be straight with the fingertips, wrist, and elbow all in alignment with your shoulder. Open up the right leg to a 90-degree angle behind you making sure that back leg is parallel to the floor. Open your chest to the left and and reach up with the left hand for the sky. Hold for 30 seconds. Rest for 1 minute. Repeat three times on each side.

Drill 2:

This next pose is moving into Lord of the Dance or Sugar Cane. We’re going to start in your forward fold again and place your right hand or fingertips on the ground or use your yoga block for additional support. Raise the right leg so that it is parallel with the floor then bend at the knee so that your heel moves in towards your gluten. If and when you feel balanced, reach for that right foot. When you reach for your foot you want to rotate your right arm so that your palm faces away from you. Press your foot into your right hand to allow your chest to open more.  Hold for 30 seconds. Rest for 1 minute. Repeat three times on each side.

Drills 3 and 4:

(watch the video below!) We’re going to add a little dynamic movement to our balance. Remember to keep that core engaged! We’re going to start in a lunge position. Make sure that the ankle and foot of the front leg are directly underneath the knee. Press through the ball of the foot of that back leg. Keep the back flat as your hinge up and down. Use the arms as if you’re swimming to propel forward and back through the water. Execute 12-15 reps on each side.

From there we are going to add in a step and tap with the back leg. As that back leg steps forward to meet the front leg, gently tap the toes to the ground. Your arms will swing (slow and controlled) back behind that knee. As you extend that leg back behind you, your arms will swim up for the sky. Keep the back long, shoulders stronger with your biceps by your ears when the arms are extended above head. Execute 12-15 reps on each side.

Who completed your week one Flex From HomeWork?!? Week one was about setting your space and gathering the toys you’ll need to help you on your FlexyFit journey with me. If you missed it, go ahead and start here then come back to this post!

Before we begin, go ahead and pat yourself on the back for embarking on this adventure and already knocking out your first assignment! I know many of you are curious about what to expect week-to-week, so I’m going to fill you in on the FlexPath first and then we’ll jump into this week’s work. Your Flex From HomeWork will be a mix of active “hands-on” work (stretches, stability/mobility work and conditioning exercises) and some mentally stimulating activities including: reflecting, brainstorming and journaling work. (Yes, I’m going to make you think just a little bit!) Why you ask? I feel like the most important part of anything you do in life is not just the act/action of doing it, but rather the understanding behind why it needs to be done and the proper way to do it. That being said, this week’s work has two parts. And I know it’s Thanksgiving weekend so I’ll keep it short and sweet!

Part One: Tell me your secrets!

1. What is your favorite stretch (or body part to stretch) and why? Chances are you find yourself falling into this stretch more often than not. We tend to think: it looks good, it feels good, it smells like success…so let’s keep doing it.
2. What is your least favorite stretch  (or body part to stretch) and why? We tend to stray away from what doesn’t feel good or what we think doesn’t look good when really this is exactly what we need to be working on.
3. Which is your better side, left or right? Mine is my right! My left side feels like it’s full of evil lol. To help us get out of our comfort zones and balance out those sides, we are always going to give our “bad” side an extra 10-15 seconds (or  one additional round) when holding a passive or active stretch and 5 additional reps when doing any type of ballistic stretching or conditioning with reps.

Part Two: Show time!

I want you to take a photo or video of your favorite and least favorite stretch. While you don’t have to post this online, I would like for you to send it to me and also save it for your future progress reports.

Extra Credit: For those that can find time this week, I want you to go through this mini forward fold and active standing split series.

• 30 second forward fold with hands resting on shins
• 30 second forward fold with hands resting on floor
• 10 calf raises (from forward fold) x2
• 30 second balance on each side. Lift one leg, keep knee pointed towards the ground and toes pointed up towards the ceiling.
• 10 leg pulses on each side x2
• 30 second active split hold on each side.

Tips for success:

• There is a lot of balance involved so be sure to keep your core tight. 
• When you fold, imagine there is a bar resting along your hips. You want to keep your back long and try and get your belly button over that bar as your fold forward. This way the fold is at the hips and stretches the hamstrings, rather than being in the upper-mid back…or as I like to call it, that sexy hunch back. 
• If you’re not able to reach the floor, no worries! Just grab your yoga blocks and place your hands on those for a helpful boost! 
• Don’t forget to breath!