Quick Aerial Pilates Workouts for Busy People

Quick Aerial Pilates Workouts for Busy People

It can be quite challenging to find time for workouts especially if you’re a busy person. No matter how much you want to squeeze it into your schedule, spending half of your day at work or in school, can be draining.

By the time that you’re clocking out, you might just feel the need to go home and relax – and the pattern goes on. Though it’s completely understandable that you will choose to slow down and unwind after a long day, you might want to consider other ways that you can work out while still getting the relaxation that you need.

If going to the gym is not high up on your list at the moment, but you still want to move your body and burn a couple of calories, then you should try Aerial Pilates workouts.

Aerial Pilates is basically just your regular mat Pilates, but with the incorporation of tools used in Aerial Yoga such as yoga swings or aerial hammocks.


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The main goal of Aerial Pilates is to encourage movement and improve overall well-being. Through consistent practice, you may also improve your posture, flexibility, and core stability.

In this article, we’ll give you a few Aerial Pilates workouts for busy people that you can fit into your lifestyle..


Aerial Pilates vs. Aerial Yoga

Aerial Pilates Workouts vs Aerial YogaGenerally, Aerial Yoga and Aerial Pilates workouts have very similar principles. These practices both use the same tools and would have similar benefits.

The differences might be more present in their goals and what they target. Professionals could say that with Aerial Pilates, the main points for improvement would be core strength, alignment and posture, and flexibility.

This focuses more on strength training and rehabilitation, rather than actual the full range of traditional poses, breathing and meditation.

With Aerial Yoga, you can get deeper into meditation and mindfulness. Transformation can exist both in your physical and mental state.

Routines for both practices can also be different. This would depend on your teacher and their approaches. Though Aerial Pilates workouts and Aerial Yoga have differences, they can give you the same results based on what you want to target.


Preparing For Your Aerial Workout

Before you fully commit to your first Aerial Pilates class, there are certain things that you need to consider. This is to also prepare yourself for this new addition to your routine.

Reframing Your Mindset

Re-framing your mindset is one of the most important things that you can do before starting your journey. When you reframe your mindset, you express this concept or plan in a different light. This helps you define your goals and targets early on, which can contribute to keeping you motivated throughout your journey.

They say that the first step is always the hardest. Many beginners tend to put so much pressure on themselves, even if they’re just in the early stages. While it’s good that you’re trying to push yourself to achieve greater things, you also have to know your limits to avoid burnout.

Think of Aerial Pilates workouts or Aerial Yoga as a way for you to escape your busy schedule and have time for yourself. Do not view this as some task that you have to tick off on your list. Rather, it should be something that you’ll look forward to after your long and tiring day. 

Define Your Goals

In line with changing your mindset, it is also vital that you set your goals early. This is for you to know what are the necessary steps you need to take in order to achieve your targets. Defining your goals also helps you evaluate yourself and ensure that you’re on the right track.

Specificity is key. You have to ask yourself why you’re working out and what particular area or aspect you want to focus on. This is to optimize your planning thus allowing you to achieve the progress that you want.

With Aerial Pilates, there will be a lot of benefits that you can get, but still, try to establish which aspect you want to focus on. If you plan to work on your posture, you should initiate this conversation with your trainer, or if you’re creating your own workout, build your routine around this specific goal.

Defining your goals also help you plot your schedule in a way that you can easily follow. If your day is packed from 9-5 on certain days of the week, you may schedule your sessions on more flexible days. You can also limit high-intensity workouts during your busier days. In the end, the goal is to optimize and maximize your time.


If you’re always busy but, you still want to have health and lifestyle improvements, you have to think about sustainability. Enrolling in an Aerial Pilates class should contribute positively to your life, and not otherwise. It should bring about affirmative feelings and make you feel satisfied both physically and mentally.

This is the only way for you to stay committed to the practice. If you’re just feeling stressed or anxious over this, chances are you won’t be able to continue this in the long run. When you’re at work or in school for most of your day, you should develop a practical schedule that you can maintain. Always be realistic about your plans and routines. If you think a certain aerial pose is too complex for you, just do another variation instead of pushing yourself which can result in injuries.


Aerial Pilates Workouts You Can Try

These are five fantastic exercises to get you started:

Aerial Pilates Workouts - Aerial Chair PoseFirst pose: Seated Pose

  • To get your workout started, bring yourself to a seated position. Make sure that your aerial swing is behind you.
  • Place both of your palms on your knees and attempt to your upper body.
  • Close your eyes and relax your shoulders and chin.
  • Take a couple of deep breaths. Try to breathe through your nose.
  • You should feel your chest expand as your lungs fill with air.
  • Do not forget to clear your mind as well. Focus on your breathing and let go of any unwanted anxieties.
  • Do this for at least 60 seconds.


Aerial Pilates Workouts - Aerial Boat PoseSecond pose: Aerial Boat Pose 

  • From the seated position, stand up and sit on your aerial swing. Ensure that your swing is folded properly so you can be fully supported.
  • Place your arms at the back, outside of your swing.
  • Hold both the edges of the aerial swing as you lean your upper body back. Your feet should still be touching the ground.
  • Once you’re comfortable in the position, slowly raise your feet and go into a crunching pose.
  • Carefully lift your arms in front of you. These should still be outside your aerial swing. You may slowly bring them up and down as you inhale and exhale.
  • You would feel a slight burn in your core area.
  • Focus on your breathing. Inhale through your nose and exhale through your mouth.
  • If you’re more used to the position, you may also extend your legs in front of you so you can totally work on your mid and abdomen section.
  • Hold the pose for 60 seconds.
  • To get off the position, just slowly drop your feet to the ground and come into your floating child’s pose.


Third Pose: Aerial Plank Pose 

  • Position yourself behind your aerial swing.
  • Carefully kneel in front of the fabric. Making sure that the swing just stays right below your hips.
  • Grab the fabric with both of your hands. Spread it out and make enough space for your body to pass through.
  • Place one leg in front for support then slowly move your upper body forward.
  • Extend your legs back and get into a high plank position.
  • Palms should be flat on the mat and your fingers spread out.
  • Ensure that the fabric is just below your hip bones.
  • Engage your core. Push in your belly button and keep your spine aligned.
  • Then, slowly raise your left arm. Keep it in line with your head.
  • Once you feel more stable, start lifting your right leg.
  • Hold this for a couple of seconds before switching to the other side.
  • Get into the child pose right after so you can release the tension in your body.


Aerial Pilates Workouts - Aerial Roll-UpsFourth Pose: Aerial Roll-Ups

  • To get into the position, stand in front of the fabric, and gently lower yourself down into it.
  • Make sure that you’re able to also place your whole lower body in the aerial swing.
  • Then once you’re comfortable in the position, extend the fabric in the back, ensuring support for your upper body– back and head included.
  • Extend your arms above your head and make sure that your legs remain straight.
  • Stay in the position for a couple of seconds. Focus on your breathing and lengthening your body.
  • Then, as you inhale, slowly lift your arms up and continue to reach out to your toes as you exhale.
  • After this, carefully roll back into your previous position but maintain a 45-degree angle.
  • Make sure that you’re working on your breathing.
  • Repeat this for 60 seconds.
  • Before getting out of the position, try to spend a couple of seconds grabbing your feet or your lower leg and just stretch yourself.
  • Relax, release your shoulders, and take the last deep breaths.


Aerial Pilates Workouts - Side PlankFifth Pose: Aerial Side Plank

  • For the Aerial Side Plank pose, you may go back to your position for this next pose, ensuring your whole body is supported by the fabric.
  • Once you’re stable, slowly turn your body to the side. Use the fabric and your right forearm and palm should be completely laid flat on the mat as additional support.
  • Ensure that your elbow is on top of your shoulder. Your legs should also be extended and your feet are stacked on top of each other.
  • Your left hand should be raised above you. You may continue to hold on to the fabric for additional support or you may just keep it raised.
  • Then, once you find your balance, slowly lift your left leg, while keeping your core engaged. Try to bring it up as far as you can.
  • Take deep breaths and as you exhale, lower your leg down.
  • For added variation, you may also pulse it to sustain your balance and fully activate your core.
  • Before switching to the other side, do a knees-to-chest pose for a couple of seconds to loosen up.
  • Then do the same process to the other side.


The Cool Down

  • For your cool down, lay in your fabric completely. Make sure your legs are extended and your arms are placed behind your head.
  • Slowly raise both of your legs towards your head. Don’t over-extend yourself, try to reach as far as you can.
  • Do not forget to take deep breaths as you get deeper into the position.
  • Repeat the same process for a few seconds or until you’re satisfied.
  • This is very helpful for relieving any tension in your body and keeping your body more relaxed.
  • After this, get off the aerial swing.
  • Place your knees on your mat and do the child’s pose as your final position.


Wrapping It Up

Pilates Workouts for Busy PeopleThis simple Aerial Pilates workout routine should only last for 15-20 minutes. This is a good option if you just want to work on your core and move your body after a long day of work. You can follow this routine if you don’t have an existing workout or you’re not enrolled in any classes.

Remember that you can modify these poses according to your body and how you’re feeling on the day. If you have any existing restrictions or you’re unsure of your physical limitations, please consult a professional so you can avoid very serious injuries.

At the end of the day, what’s important is that you’re happy and you’re developing a more positive outlook on life. Hitting your goals won’t matter if you’re feeling miserable every time.

Make sure that this lifestyle works best for you so you won’t feel burdened by it. Also, do not forget to enjoy your Aerial Pilates workouts and make every minute count.






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