How to Do the Handstand Trick in Pole Dancing

Once reserved only for the dark spaces of gentleman's clubs, pole dancing is quickly becoming America's new fitness craze. While pole dance is undoubtedly sensual and fun, it is also a challenging form of exercise that works the body's core muscles, helping to build strength and sculpt the figure. With a few tips and lots of practice, you can add the handstand trick to your fitness routine.

Difficulty: Moderate

Instructions

1. Begin the handstand by standing about 2 steps away from the pole. Place your right foot about 1 step forward, pointing your toe. Lift your arms in preparation for the handstand.

2. Engage the muscles of your abdomen as you swing your body forward. You want your hands to land palm down about 6 inches in front of the pole. When your hands touch the ground, the motion of your body will help you to swing your legs up into a handstand. It will look better and be easier if your swing your left leg all the way up before swinging your right leg up; however, this motion should come naturally with practice.

3. Allow the back of your body to fall gently into the pole for support in your handstand. Open your left leg at about 45 degrees as your bend your right leg, opening at the knee and pointing your toes towards your left knee.

4. Alternate your legs, opening your right leg to 45 degrees and bending your left leg at the knee. Finally, bring your legs together, bend your knees towards your chest and gently roll back out of the handstand.

5. Use the handstand pole dance move in your regular fitness routine to improve balance and agility as well as gain strength in the upper body and stretch the muscles of the groin area.

Tips & Warnings

• The handstand is an advanced move in pole fitness and requires agility and upper body strength. You may find it helpful to practice this move against a wall, before adding it to your regular pole dance routine.