Get a killer core with these simple and effective home workout exercises that build strength and endurance in your upper and lower abdominals. As an aerialist your core strength is a vital part of your performance in the air making inversions, climbs and hangs easier than ever! 

Rock the boat, also known as dishing is a good challenge for both your upper and lower abs. Start in a high boat pose with knees parallel to the floor or just seated with your back slightly rounded. Then begin to lift your legs  and lean back even more. For an added challenge start to rock forwards and backwards keeping all of your body engaged. 

Begin seated with your knees bent and as slowly as you can roll down through the spine. When you are ready roll back up nice and slowly. At the top twist your torso to the right and roll down again and then come back up. Repeat on the left. 

A block makes this one a little easier! Sitting with a block on each side of your hips press into the block and lift your hips off the ground, engage your core and try to bring your legs with you! Another options is starting on your knees and lifting your knees and feet off the floor. 

Begin seated and find that she on your sit bones allowing you to lift your legs. Start by tucking your knees into your chest, then extend your legs and lie down taking your arms overhead. As you sit up straddle your legs and bring your arms through centre. Repeat! 

Begin seated with your legs straddled or you can have 1 leg bent to make it easier. Lift one leg in towards your chest and release back down. Even if you can't get the lift you can still engage the muscles and the lift will come with time. To take it 1 step further you can place a block by your leg and lift your leg over the block and back again. Try to keep your spine straight and core engaged. 

Give them a try and let us know how you get on! Don't forget to tag @circasana