Did you know that pole dancers are some of the fittest people around us? This ‘sexy’ dancing gives you more than just an incredible body. Its sensuous moves require and build remarkable strength. Want to find out more about pole dancing? Get started right here.

Dancing With A Pole:

Have you ever watched someone pole dancing? Their graceful strength and gravity defying stunts make it look too exotic for us to try. On a second thought, pole dancing can be attempted by anyone despite the challenges. Wonder how?

• Pole dancing is a cardio workout and resistance training all rolled into one fun package.
• It is a true full body workout that improves your strength and flexibility with each training session.
• Soon, whether you’re 20 or 60 years of age, you will find the pole isn’t something strange anymore.

So, before you actually climb onto a pole in a pole dancer’s typically attractive shorts and sports bra attire, here are some workouts that can help you out. These will get you prepared for the pole.

1. Abdominal Crunches:

1. Lie on the floor, knees bent and feet planted firmly.
2. Lightly place your hands near the ears.
3. Exhale and squeeze the abs, raising your shoulders.
4. Blow all air out of your lungs as you squeeze hard.
5. Ensure you are using your abdominal muscles, and not your upper body, to perform the crunches.
6. Inhale and return to the floor.
7. Repeat 10 times.

2. Bicycle Crunches:

1. Lie on the floor with your legs straight.
2. Place hands behind your head.
3. Bend right knee and raise your shoulders to bring left elbow to touch the knee.
4. Squeeze your abs while you bend, using the abdominal muscles.
5. Quickly alternate with the opposite knee and elbow.

3. Jack-Knife Sit-ups:

1. Lie down on the floor.
2. Stretch your arms above your head, your arms being shoulder distance apart.
3. Squeeze your abs hard while your try to extend your arms towards the ceiling.
4. Raise your legs off the floor as well, making a ‘V’ shape.
5. Return to sleeping position and immediately repeat the sit-ups.
6. You will be able to perform more repetitions with time.

4. Superman:

1. Lie down, this time on your stomach.
2. Keep your legs slightly apart.
3. Lift the legs and arms off the floor, resting on your stomach.
4. Stay in the position for a few seconds, imitating the act of flying.
5. Return to the sleeping position for a second and repeat the pose immediately.

5. Leg Swing:

1. Lie back on the floor with your toes pointing up.
2. Stretch your arms on either side.
3. Swing your legs completely to the right until they touch the floor.
4. Return to the initial position and now swing them towards the opposite side.
5. Use your arms for support.
6. Keep the legs straight throughout the swing.
7. Control your balance using the core.

Though these workouts do not require a pole, they get you ready for pole dancing. Climbing a pole and propelling your weight around it requires power, both in your core and upper body.

Few Facts About Pole Dancing:

• It is essential to have your legs, arms and abdomen exposed in pole dancing so that the exposed skin can enable safe grip on the pole.
• Pole dancing is also a sport, burning 800 calories an hour. It is very effective in helping you lose weight.
• With groovy, energetic music, the dance form is considered an art by some.
• Pole dancers usually wear stilettos during performances. The dance can be performed barefoot if desired.
• Those who begin pole dancing enjoy the best fitness and flexibility of their lives.
• The dance form is a strength training and serious body workout. Beginners might experience extreme body aches.
• Using improper or over-enthusiastic training techniques can bruise and injure you.
• A combination of sexy and sporty, pole dancing has a certain sensuality that beats belly dancing, Zumba and yoga.

Now that a few basics are understood, there are no valid excuses to not trying a pole dance workout. It is your regular workout rolled into a fun, attractive package. Dance on!
Have something to share? Please leave your comments in the box below.