Aerial In Gymnastics – Step-By-Step Guide, How To Improve Your Skill

A healthy lifestyle includes sport. Any type of physical activity is good for your mental and physical health. Acrobatics can be described as aerial skills or just aerial gymnastics.

Circus performances inspired aerial gymnastics, where performers use silk sheets to create spectacular moves. These stunts can be seen from a distance of between 4-10m above the ground. This makes them more appealing to the eye.

Aerial gymnastics is a vital skill for gymnastics students. The student’s mobility gymnastics skills will determine how quickly they learn. Elevating is a great confidence-building skill. Students can use the aerial in their choreography, whether they are dancing, cheerleading, or gymnastics. They can perform talent shows at school. This skill is very versatile and is a rare talent.

How To Do Aerial Cartwheel Step-By-Step Guide

An aerial skill is difficult and requires patience, dedication, and consistent practice. A gymnastics skill that requires your hands to not touch the floor or apparatus, called an aerial. You will need to use your legs to perform this skill. It’s possible only if your legs have enough power, which is what training does.

Aerial In Gymnastics

This is a step-by-step guide to how to make an aerial.

Make sure you have enough space for flipping and tumbling. You should not let anything get in the way of your practice. Use a mat to practice and take safety precautions.

Step 1:

Before you start practicing aerials, be sure to warm up like in any other sport. You will be using your legs quite a bit so make sure you are properly warming them. Begin with jumping exercises and hamstring stretching.

Step 2:

An aerial cartwheel. You should be able to do a cartwheel on both your left and right sides. Before you can perform an aerial, your cartwheel must be perfected. Once you feel confident with cartwheels, you can try them one-handed.

Step 3 :

Do your mountain climb or needle kick exercises. These positions are important for performing an aerial.

Step 4 :

After you’ve mastered your cartwheel, start to run into it. You’ll gain more momentum, which will lead to increased height.

Step 5:

Next is a takeoff. To avoid injury, take care when taking off. Try running or jumping in your cartwheel.

To get used to the sensation of your body in the air, you can also pick up your hands at each end of the cartwheel.

If you feel comfortable, you might also consider grabbing your hands at the beginning of the cartwheel.

Step 6:

Now you are ready to try a full aerial. To gain maximum momentum while running, extend your arms. Push off by bringing your arms up to your chest, then swinging your arms in the air.

This will allow you to reach the height required to perform a successful aerial. While practicing, keep your back straight while in the air.

straight while in the air

It is a great idea to sign your child up for an aerial gymnastics class, such as Aerial silks. They can learn under the guidance of professionals and have fun. Although aerial isn’t dangerous, it is a difficult skill to master. When athletes work with skilled coaches, they tend to be able to learn it quickly.

Because you don’t have enough space, most injuries are caused by practicing it in your home. It’s always a good idea for you to practice in open spaces like your front yard, gym, or park.

You will Need to Have the Muscles you Need to Do an Aerial Cartwheel

Legs – To do an aerial cartwheel, you need strong legs. Your legs give your body momentum and lift.

Core: To perform an aerial cartwheel, you will need to have strong core muscles. This is because your body must be tightened while in the air.

Exercises That You Can Do at Home To Strengthen Your Muscles for an Aerial

Hip Lift – Hip lifts strengthen glutes. You can do these by lying on your back, with your knees bent and your arms extended, keeping your feet flat on the ground. To finish, lift your hips towards the ceiling and hold it for a second. Then lower your hips to the ground to continue the repetition. Keep your back straight and squeeze your butt.

Kettlebell Deadlift: Kettlebell deadlifts can help strengthen your legs. Standing with your feet shoulder width apart, place your feet on the floor. Place the kettlebell between your legs and parallel to your ankles. Keep your back straight and look in front. Next, bend at the hips to grab the kettlebell between your legs. Your shins and lower back should be straight. Next, push through your legs and return to a standing position.

aerial cartwheel

Squats – Squats can help strengthen your leading leg muscles for an aerial cartwheel depending on the width of the balance beam. Standing with your feet shoulder-width apart, your toes pointed forwards, place your feet on the floor. Keep your spine straight, your core tight and your hips tight. Lower your feet with your weight on the heels. You can make it easier by keeping your arms straight out in front of yourself parallel to the ground. Your goal is to have your thighs parallel to your calves. However, you must be careful and control the movement. Push your heels against the ground and then raise your legs to finish the repetition.

Lunges – Lunges can be used to practice an aerial cartwheel. They mimic the motion of an aerial. If you’re using weights, you can stand with your legs together while your arms are extended and your arms behind you. Your back should be straight, and your eyes should be in front of you. Keep one foot in front and extend your legs so that your back leg touches the ground and your front thigh is parallel with the floor. Your front knee should be above your ankle. Also, your back knee shouldn’t touch anything. Repeat the process with the dominant leg.

Planks – Planks are an excellent exercise for strengthening your core muscles. Either your elbows or wrists can be used to plank. You should be pushing your core, legs, and butt into the plank position. Your shoulders should reach over your elbows and your body should run straight from your head to the ground. You should be grabbing all your muscles and keeping your body straight while you squeeze them. Make sure to take a deep breath.

Where Can I Learn Aerial Flip?

Are you a parent of a child who wants to learn the sport? Gymnastics can be physically demanding and requires dedication. However, the rewards are well worth it. Gymnasts are known for their dedication, focus, and commitment.

You will need to be given guidance in order to achieve your goals safely and efficiently. Hi-NRG is the best place to learn aerial gymnastics. Hi-NRG offers safe and high-quality aerial flip guides as well as aerial gymnastics for children.

Aerial Flip

Hi-NRG follows a comprehensive confidence-building curriculum to help students learn well. Our confidence-building curriculum encourages children to be athletic and stimulates their interest in sports and fitness. This allows them to learn quickly and efficiently. Confidence-building does not end in childhood. It also helps children all through their lives.

Hi-NRG offers an aerial gymnastics club if you are interested in learning how to do it.

You Can Do Aerial Cartwheels at Home

Needle kicks: Start in a mountain climber’s position to do a needle kick as a drill for aerial entry. You will be able to place one leg behind you and your other knee on the ground. Next, push your front leg forward and then stand tall by doing a needle kick. This is to help you practice your motion in your aerial.

Aerial Cartwheels at Home

Cartwheel Close You may practice cartwheel closes at your home by using the lunge motion at the beginning of the cartwheel. You can do a quick cartwheel, landing one foot quickly after the other and pulling the second one into the first.

Close the Cartwheel with Sliders – You can also do the drill at home – a cartwheel with sliders. This drill’s goal is to make the sliders slide away from your feet. You should be moving your feet fast enough that the sliders fly.

Aerial Cartwheel Drills you Should Be Able to Do at the Gym

An aerial from a Panel Mat: Before you can do one on the ground, you need to be able do it at the gym. You can do this from a panel mat or a mat in the pit.


Aerials are gymnastic stunts that don’t require the use of hands to perform. Gymnasts often refer to an aerial as a cartwheel that is performed without the use of hands. However, walk-overs are possible. As they learn more airborne skills, the aerial cartwheel is a fundamental skill that gymnasts begin to master. Although it looks very similar to the regular cartwheel, the mechanics of the aerial cartwheel are quite different.

You can stand at one end of the mat and then run towards the middle. It’s similar to a running round-off.

To prepare for the aerial, you will need to jump on one leg and bring the other leg forward. Reach both arms upwards as you hurdle. On your hurdle, aim for height and not distance.

Aerial Drills

Push off as your lead leg touches the hurdle. Then, swing your arms back and forth while you push off. Twist your body sideways, just as you would during a cartwheel. Think about lifting your body up and not moving as far as you would in a traditional cartwheel.

Fasten your kick to the opposite leg. You will follow it swiftly with your lead leg. Your legs will rotate over your head and you’ll be doing a cartwheel. To rotate through the aerial and reach ground level, your legs must move quickly.

Your legs should be crossed over your body. Now, turn your lower body to land in the direction you came from.


You’ll improve your ability to perform the aerial without running. Also, you can use different equipment. Balance beam for example. You can read our review of the best balance beams for kids.


Master the one-handed and diving cartwheels before you attempt an aerial.

For safety, always have a spotter available.

Never tie your hands behind your back. If something goes wrong, you must be able to place your hand(s), on the ground.


What is a gymnastics aerial?

An aerial is a skill in gymnastics where your hands do not touch the ground or apparatus. You will need to use your legs to perform this skill. It’s possible only if your legs have enough power, which is what training does.

What level is an aerial in gymnastics?

Although the aerial cartwheel is not required for floor routines, it can fulfill the Level 6 Floor requirement for a salto or aerial element. It is also used by many gymnasts in advanced routines.

What is a side aerial in gymnastics?

A side aerial or aerial cartwheel is an acrobatic move that involves a cartwheel without having to touch the ground. Aerial cartwheels can be used in gymnastics, cheerleading, and acro dancing, as well as tricking and free running.