How to Do the Inverted Snake Trick in Pole Dancing

While pole dancing was once considered a sensual and seductive forbidden dance, it has taken on a new face and is sweeping the nation as the newest fitness craze. A fun yet challenging form of exercise, pole dancing works the body's core muscles to build strength and sculpt the figure. With a few tips and lots of practice, you can add the inverted snake to your fitness routine.

Difficulty: Moderate

Instructions

1. Stand with your right side facing the pole. Extend your left arm out straight, crossing your body and gripping high up on the pole. Grasp the pole with your right hand just below your left.

2. Pull firmly with your arms and upper body as you use the strength of your core abdominal muscles to pick up your legs and fold your lower body up towards the pole. Bring your legs up straight to the pole until your body is completely inverted.

3. Wrap your ankles around the pole, gripping with your feet and shins as your bring your knees together at the front of the pole. Hold the position for a few seconds.

4. Release the inverted snake by lifting your head slightly and allowing your body to slide smoothly and slowly down the pole. When your shoulders are about 1 1/2 feet from the floor, stop the slide and roll your lower body down until your hips touch the floor. Gracefully relax your legs to the floor to complete the pole dance move.

Tips & Warnings

• The inverted snake is an advanced pole dance move which will take time and practice to perfect. For your safety, it is recommended that you practice with a partner until you master the move.