Pole dancing exercise moves typically include climbing, hanging, spinning, swinging, and striking sexy poses on or around the pole. Working with a pole tones the upper body,legs, and core, it can add variety to yourplatonic workout, while providing body support at the same time .
How to Choose a Pole
There are different kinds of pole available. A permanent pole is one which screws into the ceiling. The second choice is a removable pole which is semi-permanent and is connected to the ceiling by tension. And thirdly, there is the podium pole which does not fit from the floor to the ceiling, but is usually attached to a base.
Another great thing about pole dancing is that it helps so many women reconnect with their sexy side. Women are born to be feminine and sexy, yet so many ladies lose this quality when they become wives and mothers.
As a form of aerobic exercise, pole dancing can burn up to 250 calories per hour. It also increases flexibility, improves body awareness and posture, builds confidence, and strengthens muscles
Benefits of Pole Dancing
Fitness benefits are:
- Burns lots of calories
- Provides a Cardio workout
- Tone your abs
- Improves your arms and shoulder definition
- Tones down legs
- Makes you more flexible
- Teaches you to Dance
- Builds confidence and self- esteem
- You will be the envy of everyone
- Its fun.
Exercises
- Making friends with the pole: Hold the pole with your stronger arm. The arm will be straight, and above your head. Walk around the pole. After 2 min, walk faster to build up speed and momentum. Lift up your outside leg. Bend your knee and place your heel on the pole. Grab the pole with your outside hand, and place it below your other hand. Bring the instep of the inside foot to the bottom of the pole. Hold for 3 counts and relax.
- Sitting Pole Up: Sit cross-legged close enough to the pole so that your body is almost touching the pole, then reach your hands above your head and grasp the pole. Engage your core muscles and then slowly lift your body off the floor. Focus on using your core and upper body strength. Your feet will assist in the lift, so you won’t be taking all your body weight on your arms. The foot sole should remain on the floor. Pause at the top of the movement (i.e. the highest you’re able to lift yourself), then lower slowly and with control, all the way to the floor. Change your hands around so the other hand is on top, and repeat the lift. Make sure to tuck your pelvic muscles underneath you, and keep the core muscles engaged! You may start out with only 1 or 2 lifts on each side, but as you get stronger, work up to 6 lifts on each side (12 lifts in total).
- Lunging down: Hold the pole at about waist height. Place one foot forward with the toes almost touching the base of the pole. Lift the otherleg behind you with the knee bent. Engage your core and take your bodyweight back, bending the standing leg, and slowly lowering the back knee towards the floor. Allow your pole arm to stretch out, to keep your upper body away from the pole. You don’t need to take the back knee all the way to the floor if you’re new to lunges. Instead, just focus on control and good form. As you lower into the lunge, keep your body upright, your chest lifted, and your tail bone tucked under. The knee is should remain over the heel, not forward over the toes. Squeeze the butt muscles of the standing leg in order to rise back up again. Work up to 10-12 lunges on each leg.
- Knee Raises: Facing the pole reach high with one hand to grasp the pole above your head in a basic hold (thumb points up the pole). Place the other hand low on the pole in an inverted hold (inside of your elbow points up, and thumb points down the pole). Place your feet wide and lean in towards your pole, weight forward on your toes. Next, engage your core muscles, brace yourself with your arms, and slowly lift your feet off the floor, bringing your knees to hip height. Pause here for a moment, then slowly lower your toes to the floor. Repeat in a slow and controlled manner. Aim for 8-12 reps.
Note: Before starting with pole exercises remove any lotions from your body. Wipe down the pole. Make sure that the pole is secure. Warm up by performing rhythmic stretching movements, which include shoulder rolls and hip circles.