How to train for pole dancing without a pole

A quick training guide for pole enthusiasts who want to step their game up.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• If you don't have a pole I recommend a chin-up bar.
• Yoga mat if you have hardwood floors.
• Water
• Towel

1. Warm up with jumping jacks, marching in place or fast paced walking outdoors or on a treadmill. Do normal stretching before working your muscles.

2. Arm strength is key to great pole tricks. I recommend a chin up bar to work all of the muscles in your arms and shoulders. You can also to some ab work with it. Use underhand grip to primarily work your biceps and overhand grip to primarily work your shoulders. If you don't have space for a chin up bar do floor push ups and triceps dip on a chair.

3. Strengthening your abs is very useful especially for inverts do standard crunches, obliques and reverse crunches to get the sensation on how it feels to invert on a pole.

4. Flexibility gives you extra oomph to hit certain tricks. Do back bends for 30 seconds, right, left and straddle splits for 30 seconds a piece. Stretch when you end your training and your muscles are warm.

Tips & Warnings

• Eat healthy meals that will boost your energy and endurance.
• Play great music while you train, you might get inspiration for a cool pole routine.
• Set goals such as: What move you would like to achieve next? For me it's a tailspin.
• Don't overdo your training. Build yourself up by doing one set of 8 reps until you get stronger. Or if you're starting from scratch with the flexibility exercises cut the time down to 15 seconds for each move.