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Step 1
Assess the situation. Are you tired of the same old fitness routine? Do you like to try new and exciting things? If so, pole dancing may be the excitement in your fitness routine that you have been craving. Before starting any new exercise routine be sure to consult your normal physician prior to beginning. Once you get the thumbs up you are ready to start. Begin by purchasing or renting a freestanding pole. There may be a location where you could become a member at a local pole dancing school if one is in your area. Be sure to clean the pole to ensure that there isn't any oil or grease which could be hazardous.
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Step 2
Begin your exercise by wearing fitted comfortable clothing with bare legs and arms. You could wear a pair tennis shoes or a pair of high heels. Never apply any oil or lotion to your skin as it could make you slip or fall. There are several different positions that you can use while pole dancing. You can go online and research some positions or talk to your pole dancing teacher. The one that will be discussed is called "The Cradle Spin," which is an excellent fun exercise for beginners. This pole dancing exercise will tone your muscles and allow your core strength to improve.
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Step 3
Next, stretch for about five to 10 minutes prior to starting your workout. This will allow your muscles to warm up before pole dancing. This is a physically demanding exercise. You do the stretching to prevent cramping while exercising. Be sure you have plenty of room to move around. Ready to start? Let’s go. Grab the pole. Start with the pole on your dominate side with your dominate hand at the height of your hip bone. Now grip the pole (with your dominate hand) with your palm forward and fingers pointing down. Place your other hand at head height.
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Step 4
Now lean to one side. Lean your body around to the back of the pole toward your strong dominate side. This will allow you to get into the cradle exercise position. Next, step forward with your dominate leg or inside leg (the right leg if you are right-handed) and bring your other knee up and around the front of the pole to your waist. Now use your upper body strength to pull you up onto the pole. You are now in the cradle position. Now let’s put it all together now that you have the all the steps to get into position.
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Step 5
Start from the top. Grip the pole firmly with the hand positions mentioned earlier and take the weight with your arms. Use your standing foot and push off hard to bring your knee up to meet the other leg around the pole and spin. Allow yourself to gently spin up and down the pole allowing your feet to land gently on the ground. Stand up by pushing your hips back and using your hands to return to a standing position. Repeat eight to 10 reps at a time for a quick physically demanding work out! Go online to get other techniques or enroll in a pole dancing exercise class near you. Enjoy your new workout and remember to have fun.
