How to Get in Shape With Strippercise

Call it strippercise, exotic aerobics or pole stretch. It is all about those sexy moves that found their way out of strip clubs into the workout world. Some of the slow and defined movements are real calorie burners and when mixed with music they get sexy. Here are some tips to learn the basic moves to get in shape with an enjoyable workout.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Dancer pole
• Music

1. Purchase a dancer pole from Amazon or eBay that can be fixed anywhere in the house. You can also use any exposed metal pole such as in your basement to practice the steps.
2. Choose music with a beat or a soft melody that gets you moving. Warm up your body by swinging the arms in wide circles. Rotate your neck and shoulders, bend forward and backward with arms on your hips and do a couple of squats to loosen the muscles.
3. Get into the groove with the walk. The key to strippercise is moving slowly. Walk to the beat slowly by crossing your legs with each step and dragging your toes on the floor. Bend your knee slightly and roll your hips.
4. Hold on to the pole with both hands. Stand close to the base and lock one ankle on the pole at the heel. Bend a little forward at your waist throwing your weight on your behind and swing around the pole while dropping yourself to the floor. Keep the movement gentle to work the abdominal muscles and upper arms.
5. Stand with feet apart and knees slightly bent and open. Place one hand on the pole for balance and the other on your knee for a relaxed posture. Push your rear down and away from your body and move your abdomen in a wave like motion. Feel the effect on your thighs and lower abdomen.
6. Roll you hips sideways in a circular grinding movement to work your oblique muscles. There is no right or wrong way in a strippercise. Allow your body to move to the music. The movements are relative to the person's body size and shape. As long as you feel the burn, even the slightest movement is beneficial.

Tips & Warnings

• Treat the pole as a dance partner to hold on to when your twirl around and to lean on when you move your hips.
• Scratches and burns due to friction from holding the pole while twirling and balancing your weight are common during strippercise.