Beginner acro dance moves

Do you wish to go into acrobatic dancing and know the beginner acro dance moves but have no idea how to get started? Acro dance is a hybrid form of dance and acrobatics that blends the beauty and fluidity of dance with the strength and athleticism of acrobatics. It does not matter if you are just starting out or if you already have some experience; it is essential, to begin with the fundamentals. From warming up to performing the perfect handstand, this article will walk you through all you need to know about beginner acro dancing routines.

Beginner acro dance moves

  • Forward Roll
  • Cartwheel
  • Bridge
  • Handstand

Combining the fluidity and grace of dance with the strength and athleticism of acrobatics is what constitutes the art form known as “acro dance.” It is necessary to have a solid foundation of fundamental acrobatic moves, all of which may be mastered with sufficient practice and repetition. In this piece, we’ll walk you through a variety of basic acrobatic dance routines for beginners that will assist you in building a strong foundation.

Warm-Up and Stretching

It is crucial to get your muscles warmed up and stretched out before beginning to practice acrobatic dancing moves. This will assist prevent injuries and guarantee that your body is ready for the physical demands that acrobatic dance places on it. To get you started, here are some exercises that will warm you up and stretch you out:

Jogging in Place

Increasing your heart rate and getting your blood pumping can be easily accomplished by just jogging in place. Also, it is an effective method for warming up your legs and getting them ready for the strenuous physical demands of acro dancing.

Repeating Arm Circles

Warming up your shoulders and arms with arm circles is a fantastic way to get started. You should begin by drawing little circles, and as your muscles warm up, you should gradually increase the size of the circles.


Doing lunges is an excellent technique to get your legs warmed up and to improve your balance. To get warmed up, begin with shallow lunges and work your way up to deeper lunges as you become more comfortable.

Leg Swings

Warming up your hips and increasing your flexibility can be accomplished effectively by performing leg swings. Swing one leg back and forth while gradually raising the height of the swing by standing with one hand on a wall or chair for support and doing so.

Fundamental Movements of Acrobatic Dance

After you’ve warmed up and stretched, it’s time to begin working on some fundamental acrobatic dancing routines in your practice. To get you started, here are a few examples:

  1. Forward Roll
    A fundamental move in acrobatic dance, the forward roll begins with the performer standing still and then rolling forward from that posture. Begin by getting into a squat position with your arms in front of you. Then, bring your head in toward your chest and turn over onto your back. To better protect yourself, keep your arms and legs tucked up close to your body.
Beginner acro dance moves
  1. Cartwheel
    The cartwheel is an iconic move in the world of acrobatic dance. To perform this move, you must kick one leg up and over your body while laying your hands on the ground. You should begin in a lunge stance with your hands on the ground. Then, bring your back leg forward until it is in line with the rest of your body. At the same time, push off the ground with your hands.
  2. Bridge
    The bridge is a fantastic exercise that can help you become more flexible and strengthen your back. To begin, get on your back and make sure your knees are bent and your feet are planted firmly on the ground. Put your hands on the ground close to your head, then use your arms to push yourself up, arch your back, and lift your hips off the ground.
  3. Handstand
    A difficult move in acrobatic dance, the handstand involves strength, balance, and coordination in order to perform successfully. Kick your legs into the air while maintaining your body straight and your core engaged. To begin, place your hands on the ground and kick your legs up into the air.

Movements for the Intermediate Level of Acrobatics

When you’ve gotten the hang of the fundamentals of acrobatic dance, it’s time to move on to the more advanced moves. To get you started, here are some moves that fall into the intermediate category:

  1. Aerial
    An advanced acro dancing move, the aerial consists of jumping and twirling in the air without ever hitting the ground. To begin, do a little hop into the air and rotate your body while you’re in the air. Lift your legs and pull them together as you rotate, and then land on the foot that is opposite your starting position.
  2. Back Handspring
    A common move in acrobatic dance, the back handspring consists of flipping backward and landing on your feet at the end of the move. You should begin by taking a step forward, then jumping backward, tucking your head, and rolling backward. Finally, you should push off with your hands and land on your feet.
  3. Walkover
    An elegant motion in acrobatic dance, the walkover consists of kicking one leg up and over your body while bending backward. To begin, stand with one foot in front of the other. Next, bring your rear leg forward and over your body while simultaneously arching your back and bending forward from the waist.
  4. Front Aerial
    The front aerial is a challenging acro dance technique that requires the performer to jump and spin forward in the air while maintaining their distance from the ground. To begin, take a little hop forward, then spin around while pulling your legs together, kicking them up, and landing on the foot that is opposite the one you started on.

Safety tips

When performing acro dancing routines, safety should always come first, just as it does with any other type of physical activity. The following are some safety precautions that you should take:

  1. Be Sure You Always Warm Up
    Before you start working on any acro dancing routines, make sure that your muscles are properly warmed up and stretched.
  2. Employ Appropriate Technique
    When performing acrobatic dancing moves, make sure to follow the correct technique to avoid getting injured.
  3. Start Small
    Begin with the fundamental moves, then work your way up to the more sophisticated techniques as you gain experience.
  4. Utilize Spotting
    While you are working on more difficult acrobatic dancing techniques, you should always have a spotter nearby.


The combination of dance with acrobatics creates the art form known as “acro dance,” which can be both demanding and rewarding. You may build a solid foundation of skills in acro dancing by beginning with the fundamentals and working your way up to more advanced moves as you progress. Don’t forget to make safety your first priority by doing proper warm-ups, utilizing the correct technique, beginning with manageable steps, and utilizing spotting when it’s required.


  • In order to master acro dance moves, is it necessary for me to have previous expertise in dance or acrobatics?
    There is no prerequisite for learning acro dancing moves; all that is required is practice and commitment.
  • Is it possible for me to practice acrobatic dance skills at home?
    When performing advanced moves, it is essential to put safety first and ensure that you are using the appropriate gear and have a spotter present.
  • How much time is needed to become proficient in advanced acro dance moves?
    It can take anywhere from several months to a year of constant practice for an individual to become proficient in advanced acro dancing moves; however, this time frame is very variable.
  • Can I include acro dance moves into my regular dance routine?
    The answer is yes; acrobatic dance moves may be adapted to fit into a wide range of dance forms, including jazz, contemporary, and hip hop.
  • Do I need specific equipment to master acro dance moves?
    You need not need much more than a flat surface and comfortable attire in order to practice acrobatic dance routines. Having a yoga mat or a gymnastics mat, on the other hand, can provide an additional layer of safety and comfort.

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