7-Minute Broomstick Core Warm-Up for Aerialists

I’m really feeling the Halloween spirit this month, so I got creative and put together a broomstick core warm-up for you. 👻

While it’s not a skill-specific technique tip, this warm-up will help prepare your body more effectively for your time in the air, and it’s great to include on your off-aerial days too.

The broomstick isn’t just a festive prop. It supports your posture, wakes up your grip, improves shoulder mobility, and adds a tiny bit of leverage to subtly challenge your stabilizers without being too intense.

🧙‍♀️ All you need is a broomstick and about 7 minutes, so let’s do it!

🪄 Tips for Working With the Broomstick

Before you start, keep these quick tips in mind to get the most out of your warm-up:

• Imagine you’re trying to pull the broomstick apart. Even though it won’t move, this action activates your shoulders and upper back muscles, helping you build strength and stability before you get in the air.

• Stay connected through your core: Keep your ribs drawing toward your hips and your abs engaged as you move. This will help you maintain alignment and prevent your lower back from overworking.

• Light grip, strong intention: Hold the broomstick firmly enough to feel connected, but avoid over-gripping. The goal is to warm up your forearms and shoulders, not fatigue them before training.
  

🔥Broomstick Warm-Up Sequence Start standing with the broom: Cross your ankles and lower down without using your hands.

Seated roll-backs × 5: Sit tall with knees bent and feet on the floor. Roll back, reach the broom toward your knees, lift your arms up, and return to sitting. On the 5th rep: lift your arms up and down × 5.

Twists × 3 each side: Sit tall, reach arms up, twist right lean back keeping along spine. Return to center and switch sides.

Leg extensions × 8: Lower back toward the floor until your shoulders hover just above it, grab the broomstick and reach it behind your bum. Extend your legs out to feel your core challenged, bend knees 90 degrees.

Pilates 100s (half): 50 quick arm pumps: inhale for 5 counts, exhale for 5 counts, repeat 5 times.

Scissors × 10 alternating: Broom behind your bum, alternate scissoring the legs.

Glute bridge × 5: Press into your feet and lift into a bridge, reaching your arms up and back.

Single-leg glute bridge × 5 each side: Same as above but one leg lifted and arms reaching forward.

Hollow-body half rolls × 5 each side: Hold Hollow body position from 10-15 seconds. Then move into Half Rolls - one arm reaches up with the broomstick, opposite arm by your ear. Try not to let your arm or feet touch the mat.

Rolling like a ball × 5 alternating: Broom behind your knees, roll back and extend one leg at a time keeping knees together.

Finish: Cross your ankles, reach broomstick forward and stand up without using your hands. 🎃 Let's Take It Further! If you’d like to join me for the full-body 18-minute version of this warm-up, it’s just been added to Aerial Physique TV. Think of it like Netflix but for aerialists, with tutorials, warm-ups, live class replays and more to explore.

🎃 HALLOWEEN APTV SPECIAL: ✨ First month: $10 USD (66% off, normally $30/month) ✨ 3 days free included ✨ Cancel anytime, no commitments

Use code Halloween10 before Oct 31 to claim the special rate.✨ Valid for new members only.

👉 GRAB THE DEAL HERE!

Whether you’re training at home or in the studio, I’d love for you to have a resource that keeps your aerial practice progressing and makes it more fun along the way.

And it would be a joy to see your warm-up in action: tag @aerialphysique or share a pic of your broomstick flow!