Many pole dancers who regularly choreograph routines or combos for Instagram, classes, showcases, and/or competitions…
No pole at home? Need Exercise to do at home in between pole classes? Sometimes life hits us hard and we are unable to make it to pole class. To stay in shape outside of pole class, we must do another form of working out so let’s try fun workouts that involve very little equipment — No boring workouts allowed! In Pole Fitness we strength train, endurance train, do cardio, and do resistance and flexibility training all at once! The best workouts for a pole dancer that will keep him or her in top pole-share are body weight exercises, yoga cardio or yoga flow, and TRX Training. These three workouts will help keep you fit!!
What are body weight exercises? Body weight exercises are simple effective workouts that you do from home helping you become lean and toned without any equipment. You will use the weight of your own body for resistance to improve balance, strength and flexibility! Get a full-body workout all in one!! Examples of Body Weight exercises include: Tuck Jump, Planks, Push-up Planks, Chair Squat Pose, Mountain Climbers , Donkey kicks, handstand-push ups, superman , shoulder bridge and more! Here is a link of a short view of me doing a few body weight exercises: https://youtu.be/cs–JLdeiTM
Yoga cardio is another great workout for pole dancers. What is yoga cardio? Yoga with faster movement and repetition of basic yoga postures! Before trying this version of yoga making sure you have the basics of yoga down first by taking a few classes or checking out videos online.
Here is a little short video of me doing a yoga cardio workout from home.
TRX is a great workout for strength and resistance training invited by the Navy Seal! It is a form of suspension training using body weight exercises. These exercises will help you to develop strength, balance, flexibility, and core stability. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete various of exercises.
Most TRX suspension straps cost $250 , but you can make your own for only $20! Here is a link of how to make a TRX Suspension Trainer: https://www.youtube.com/watch?v=NkkCgNCOdb8
TRX workout: https://www.youtube.com/watch?v=mQ4dQzblEHQ
No excuses! Now go workout!!
Mica Saunders owner of Pole Pressure Baltimore and Pole Poised. Pole Poised sells Grip Aid, Body moisturizer, handpainted fitness clothing and Bath Tea for pole artist .She has been pole dancing for 4 years. Mica has no dance background however she was a pom-pom girl in her high school marching band. Mica discovered pole fitness when she was studying Graphic Design at The Art Institute of Washington. Mica fell in love with Pole fitness after her first class back in 2010 at Pole Pressure DC. She joined Pole Pressure DC dance troupe and performed with them on various occasions.Every time Mica gets a chance to perform she always takes the opportunity.