Viewing entries tagged
aerial silks

Why to Train Your Handstands

Why to Train Your Handstands

In aerial and in pole, cross training is paramount to muscle development. This simply means not relying on pole or aerial alone for all your training. There are so many awesome options for cross training such as barre classes, cross-fit, cardio-based training, etc… but one of our favorites has to be handstands! Handstands are a fun and challenging exercise that has numerous benefits for both your physical and mental health. Whether you're an experienced aerialist or just starting out, practicing handstands can help you develop strength, balance, posture, and confidence.


How Do I Get the Most Out of Open Gym?

How Do I Get the Most Out of Open Gym?

Open gym is a fantastic resource for aerialists and pole dancers of all levels, because everyone has skills and drills that they can work on. But sometimes, coming into a blank gym without your weekly teacher and fellow classmates can feel…weird. Where do you even start? Let’s talk about some things we can keep in mind so your open gym experience is as fulfilling and amazing as it should be! 

A Gift Guide For Aerialists and Pole Dancers- 5 Things We NEED!

A Gift Guide For Aerialists and Pole Dancers- 5 Things We NEED!

If you are looking for the perfect gift for your loved one who does aerials and/or pole, look no further! We have compiled a list of gifts that will bring them joy this season.

How Long Does it Take to Get Really Good at Aerials?

How Long Does it Take to Get Really Good at Aerials?

Maybe you are considering joining a new aerial class, or perhaps you’ve already joined the circus family! Either way, most new aerialists have a lot of questions when it comes to their goals and journey as an aerialist. One of the questions we hear most is, “How long does it take to get really good?” While most people are looking for a straightforward time frame, that’s not really something we can tell you. It depends on a lot of things. Let’s talk about a few factors.

Can I Do Aerials in My Own Home?

Can I Do Aerials in My Own Home?

If you’ve been bitten by the aerial bug, then you’re familiar with the symptoms: burns and bruises in your nooks and crannies, evenings spent at the gym rather than home, and a growing wishlist of aerial equipment that you stare wistfully at while shopping online. Chances are, you’ve looked around your home to figure out the best placement for your own aerial rig or home installation. As tempting as it is to have your own personal rig, it’s important to stop and ask yourself some tough questions and answer honestly before you splurge on a home rig.

8 Signs You're Ready to Try Circus

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8 Signs You're Ready to Try Circus

Starting a new hobby or routine can feel overwhelming, to say the very least. The financial commitment, the fear of failure, PLUS the idea of being the “new person” at a gym are enough to deter a lot of us. It’s a lot easier to settle in on the couch for a good Netflix binge than to take the leap and start something new. At the same time, we all have that wild voice inside...that crazy, unhinged, free spirit deep in our subconscious that is yearning for more. Maybe you’ve been perusing Instagram for a while admiring videos of Aerialists and Acrobats thinking “Hmmm...that looks fun”.

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Conditioning: Don't Fake It, and You'll Make It!

Conditioning: Don't Fake It, and You'll Make It!

Want to train with the circus? We welcome you with open arms!

The circus community stands out for being accepting and diverse. People start their circus journey from a variety of backgrounds, developing their own voices and strengths in the process. You don’t have to come from an athletic background to get started.

That being said...get ready to be whipped into shape!

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Most circus skills require a lot of practice, coordination, body awareness and control, strength, and flexibility. You can start developing these skills from anywhere, and it’s our job as teachers to personalize classes and advice to fit your needs. We are willing to work with you wherever you’re at to help you progress and find joy in the process.


And you will! BUT...you have to put in the work.


Like most things in life that make you truly happy, circus skills do not come easily. Even if you climbed confidently on your first day in aerial silks class, chances are you practiced those skills in previous activities. And some people just have a raw, natural talent, and that’s amazing! But it’s not enough just to land a difficult trick. Can your body truly support you doing that trick for long periods of time, under stress and in any setting?

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At ACA, we want you to answer “yes” to that question - and that is why we build conditioning exercises into all of our classes. While you definitely don’t need a certain “body type” to do these skills safely and confidently, you DO need to be working at your best for your body. That means you may be learning fewer tricks in each class, but working consistently on the strength, flexibility, technique, stamina, and mental breakdown of each one. That takes time and patience, but it’s a more sustainable way to practice.

We hear this question all the time - how can you condition on your own time, and what should you focus on? What should your typical practice look like?

I’m a firm believer in good old-fashioned drills. When I started hoop dancing, I spent many practice sessions just drilling waist hooping and practicing isolations in the mirror. It doesn’t feel graceful at first, but gradually you will develop muscle memory and clean technique, and the repetition helps you fully understand the trick - and not just the first day you learn it. Your mind may get it, but your body needs time and practice to catch up!

A good overall fitness plan for total body strengthening should focus on a few exercises or muscle groups per day for at least 30 minutes, 3-4 days a week. Here are some areas that I like to group together:

  • Chest, shoulders, and tricep strength/endurance

  • Core and glute strength/endurance

  • Legs, ankles, feet, and hip flexors - strength/endurance

  • Back and bicep strength/endurance

  • Shoulder and back mobility

  • Hip and leg mobility

  • Cardio work

Listen to your body when planning your workouts. Remember that in a set of exercises, increasing reps of the exercise will work your endurance, while fewer reps of a more challenging exercise will increase your strength. When stretching, find a “comfortable edge” and try to stay there for at least 30 seconds to a minute for best results.

Make sure to warm up before you condition and cool down afterwards - your body needs time to build up and wind down from all the work you are doing!

In our studio classes, we will give you several exercises and conditioning tips to work on. We also have a great video on our social media pages with details for an at-home workout. Be sure to check out our Stretch & Flex and Aerial Strength and Conditioning classes (all levels!) for deeper work on strengthening and mobility. We will continue to post exercises and ideas, but we encourage you to use all the fitness resources available out there to design a routine that works best for you!





The Holiday Cirque Spectacular lands in Little Rock!

The Holiday Cirque Spectacular lands in Little Rock!

Arkansas Circus Arts is so excited to announce our newest and biggest production, The Holiday Cirque Spectacular! There will be two shows only at Wildwood Park for the Arts on December 3rd & 4th. 

This show will be indoors, in Wildwood's Lucy Lockett Cabe Theater that seats nearly 500. Our story is set in a magical world of winter, Holidays and Yuletide traditions. Local circus and variety performers from Arkansas Circus Arts will take you on a journey through this world as they dazzle you with daring skills and beautiful costuming. 

This show was envisioned by ACA co-owner, Camille Rule. Growing up, Camille danced in the Nutcracker every year and always found the Holiday season to be a special time of connecting with family and friends. With the help of the ACA team and professional performers, this heart warming story will come to life on stage! "The costumes are over the top and so is the choreography", says Camille, "We are really pushing ourselves to create a fabulous wonderland that brings a message of peace and joy to the audience." 

As with all ACA shows, there will be local libations, nibbles, and live music before the show and at intermission. This is an all ages show and event! Tickets can be purchased online or at the door: http://www.brownpapertickets.com/event/2706874  However, we recommend purchasing your tickets online before the show to ensure you get a seat! 

One of the most special things about this show, is that all the talent is local. We aren't flying performers in from out of state and all the proceeds go back to small businesses and local entrepreneurs. All Arkansas talent, food, and theatrics!