Warm-up Exercises for Flying Trapeze - Flyer Fitness

Feb 4, 2020
Warm-up Exercises

The Importance of Warm-up Exercises for Flying Trapeze

When it comes to flying trapeze, warm-up exercises are absolutely essential for both safety and performance. Engaging in a proper warm-up routine helps prepare your body and mind for the rigorous physical demands of this awe-inspiring aerial art form.

1. Dynamic Stretching

Begin your warm-up with a series of dynamic stretching exercises that focus on increasing flexibility and improving range of motion. These exercises should be performed in a controlled manner and should mimic the movements you will be executing on the trapeze.

Examples of dynamic stretching exercises for flying trapeze include:

  • Arm Circles: Stand with your feet shoulder-width apart and extend your arms straight out to your sides. Slowly rotate your arms in small circles, gradually increasing the size of the circles. This exercise helps loosen up the shoulders and improve upper body mobility.
  • Leg Swings: Stand next to a sturdy support, such as a wall or barre, and hold onto it for balance. Swing one leg forward and backward in a controlled manner, gradually increasing the range of motion. This exercise helps loosen up the hips and improve lower body flexibility.
  • Trunk Rotations: Stand with your feet shoulder-width apart and place your hands on your hips. Slowly rotate your upper body from side to side, keeping the movement controlled and fluid. This exercise helps warm up the core and improve rotational mobility.

2. Strength Exercises

After completing the dynamic stretching exercises, it's important to incorporate strength exercises into your warm-up routine. Building strength in the muscles used during flying trapeze helps enhance your performance and prevent injuries.

Consider including the following strength exercises in your warm-up:

  • Push-ups: Start in a high plank position with your hands directly under your shoulders. Lower your body until your chest touches the ground, then push back up to the starting position. This exercise targets the upper body muscles, including the chest, shoulders, and triceps.
  • Squats: Stand with your feet shoulder-width apart. Lower your body until your thighs are parallel to the ground, then push back up to the standing position. This exercise targets the lower body muscles, including the quadriceps, hamstrings, and glutes.
  • Planks: Start in a forearm plank position with your elbows directly under your shoulders. Maintain a straight line from your head to your heels, engaging your core muscles. Hold this position for as long as possible. Planks work the entire core, including the abdominal muscles and lower back.

3. Active Warm-up on the Trapeze

Once your body is properly warmed up through dynamic stretching and strength exercises, it's time to transition to the trapeze itself for an active warm-up. This involves performing low-intensity movements and basic skills on the trapeze to further prepare your body for the upcoming aerial routine.

Important active warm-up exercises to include:

  • Knee Hangs: Hook your knees over the bar and let your body hang from your knees. Engage your core and upper body to maintain stability and control. This exercise helps activate the muscles used during various trapeze moves and builds endurance.
  • Swings: Begin by simply swinging back and forth on the trapeze bar, gradually increasing the height and amplitude of the swings. Swinging helps improve grip strength, balance, and coordination.
  • Basic Tricks: Perform a series of basic trapeze tricks, such as knee beats or tuck hangs, to familiarize yourself with the equipment and activate the necessary muscle groups. These tricks also help improve timing and rhythm.


Don't underestimate the power of a proper warm-up before engaging in flying trapeze. Incorporating dynamic stretching, strength exercises, and an active warm-up on the trapeze will not only help prevent injuries but also enhance your performance and enjoyment of this thrilling aerial art.

At Nuffer Fitness, we are passionate about providing valuable resources and information for health, nutrition, diets, and fitness. We believe in the importance of warm-up exercises for optimal performance in various physical activities, including flying trapeze. Stay tuned for more insightful content on our website!

Thomas Padalino
These warm-up exercises are a game changer for flying trapeze! Safety and performance go hand in hand, so it's important to prepare both mind and body. Dynamic stretching is my go-to for a great start!
Nov 11, 2023