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Step 1
Stretch your back. Stand with your feet together and bend at the waist. Keep your knees straight. Touch your hands to the ground. Hold the stretch for 20 seconds. Twist your trunk from side to side to loosen up.
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Step 2
Stand with your right leg in front of your body. If you are left-handed, it may be more comfortable to reverse your front leg and start with your left leg.
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Step 3
Bend at the waist and place both hands on the floor. Be sure the palms of your hands are completely on the floor. Your fingers should be pointing forward.
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Step 4
Bring your left leg off the ground. Pushing off with your right leg and your arms will help you have the momentum to get your left leg up. Immediately after your left leg comes off the ground, the right should follow.
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Step 5
Split your legs in the air. Keep the toes of both feet pointed and your legs straight. Stretch your legs as far apart from each other as possible. Don't allow either leg to touch the ground.
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Step 6
Keep your arms straight to increase your ability to hold your legs up. Allow your back to arch slightly. Allow your head to drop in a comfortable position while you look at your hands.
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Step 7
Maintain your balance. Practice holding the aerial split steady. Avoid wobbling. Keep your stomach muscles tight.
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Step 8
Keep your legs evenly stretched out. If your weight shifts during the aerial split, it will cause you to lower one leg down on the ground.
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Step 9
Breathe normally during an aerial split. Be sure your don't hold your breath.
