What Strength Exercises Shall I Do? The Strength Basics: The whole of this exercise may only take 1 minute but if you were to train like this for every move, you will find that you will quickly improve and feel stronger. Change your arms around and repeat again. Practise taking your legs off the ground, lifting them to the side, holding it for 5 secs and then putting them on the ground again. Place your hands on the pole as you would, if you had climbed up the pole. If you do not have a lot of time to work out, work your strength training in with your attempts at pole moves.įor example, if you are trying to master an Air Walk, you can train accordingly for this, while trying to practise the move. It’s during this rest time that your body heals and gets stronger! Rule 4: Be Creative Giving yourself a rest allows your body to fully repair and recover from the previous training and workouts that you have done.
While it can be tempting to train every day you must give yourself at least one day off a week to recover. It is important that you do not over train your body.
While this does not seem like a lot, imagine doing press-ups or sit-ups for 10 minutes. For example if you are working out for an hour, you should spend about 10 minutes training. For this reason you only need to spend a short amount of time every workout on strength training. It is important that you still keep the element of fun and enjoyment when you pole dance.
While it is important to make sure you do your strength training, it should not take anything away from your actual pole dancing. Build Your Strength for Pole DanceįREE TRAINING PLAN > How Often Should I do Strength Training for Pole Dance? Rule 1: Pole Comes First Starting your strength training early on in your pole dancing workouts will help you to improve in all areas of your pole dancing – and you will be especially happy that you did, when you are working on more advanced moves. You will feel like you are not strong enough and may worry that you will not be able to get these moves – you have to re-train your muscles. It can feel like you are starting to learn to pole dance all over again. When you work on strength moves such as the Ayesha or moves like The Flag or any Deadlift, you may find it a struggle. Getting “stronger by doing” is no longer enough at this point.Īs soon as you move onto harder, more advanced moves, you will soon wish that you had done more strength training earlier on. When our strength (or lack of) becomes the limiting factor in achieving more advanced pole moves. In the beginning, this effect of getting stronger by simply practising the pole moves, is the reason why specific strength training is overlooked.īut… at some point we all reach a plateau. As you continue in your lessons and workouts, your strength will naturally develop and increase. When most people start, they think that they aren’t strong enough to pole dance and find it a struggle.įor the first few sessions, it is likely that you’ll go home with (or wake up to) very sore arms. Strength training for pole dancing is very important. Build Your Strength for Pole DanceįREE TRAINING PLAN > Why is Strength Training Important? while making you stronger in your pole moves. To achieve this, bodyweight exercises (on and off the pole) and light resistance exercises will produce great results. Instead, most of us want to develop the toned, slender, sexy look that is synonymous with pole dancing. If it’s the bodybuilder look you want – then go for it 🙂 In fact, doing so will increase the likelihood of becoming more muscular. The truth is, that to make serious improvements on the pole, you don’t need to be pumping iron! You’ll find that doing so will help you improve very quickly on the pole. However, to improve on the pole, it is very important to include strength elements in every pole workout that you do. The thought of strength training makes many women want to run a mile in fear of developing bulky, manly muscles.
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