Aikido Exercises

Aikido teaches smaller individuals to defend themselves against larger, stronger opponents. This Japanese martial art uses circular movements to redirect an opponent's attack and upset his balance. The American Aikikai Federation website says when an opponent loses his center of gravity, he also loses his power. Aikido students often learn the effectiveness of the art by being on the receiving end of techniques. Exercises can help prepare you for intense aikido training.

Falling

Falling exercises are essential in aikido. You are frequently thrown to the mat in classes. To avoid injuries, consistently practice falling. If you are a beginner, first try falling from a seated position. Sit on the mat with your legs extended straight out in front of you on the floor. Tuck your chin and fall backward onto the mat. Extend your arms out to your sides and slap your palms to the mat as you fall. Hitting the floor with your hands can break your fall and lessen the impact on your body. Breathe out when you fall to ensure the wind is not knocked out of you. Work your way up falling from squatting and standing positions.

Rolling

In addition to knowing how to fall correctly, aikido students should also know how to roll. When you are thrown to the ground, sometimes you can roll and come back to your feet. To perform a forward roll, get into a squat. Place your hands on the floor so your left fingers are pointed forward. Turn your right hand so your right fingers are pointed at your left fingers. This position makes your arms and chest create a circle. Tuck your head and roll across your right shoulder. Return to your feet after you roll forward. Try your rolling exercise from a standing position.

Wrist Press

Your wrists can take a lot of punishment in aikido class. Various types of wrist locks are performed. Aikido practitioners also manipulate the wrists to control training partners or opponents. Exercise your wrists to keep them loose. The wrist press is an effective exercise. Perform a wrist press by holding your right hand in front of you. Bend your wrist and point your fingers to your left. Place your left palm on the back of your right hand. Press down on the back of your hand to increase the bend of your wrist. Kamido Aikido recommends only applying the amount of pressure that you find tolerable.

Body Twist

The hips are an important part of aikido techniques. A sudden shift in your hips helps you redirect your opponent's momentum and take him off balance. To loosen your hips, try the body twist. Perform this exercise by standing with your feet a little more than shoulder-width apart. Without moving your feet, swing your arms from side to side as you twist your upper body. Remember to turn your head when you twist.