How to Pole Dance for Fitness

Always on the lookout for new ways to exercise and increase my fitness, my husband suggested pole dancing lessons (not surprisingly!). After studying this exercise fitness rage, I decided to give it a try. Pole dancing is great for so many reasons. Let me start this article with ‘why’ you want to pole dance, and then I’ll move on to ‘how’ you actually pole dance.

Pole dancing is a fun way to get fit. It’s a great way to exercise and feel sexy at the same time; it’s an exciting way to get a challenging work out through dance and movement. Pole dancing focuses on building muscle by teaching you moves on the pole which require upper body and core strength. Moreover, it presents you with an opportunity to get in touch with your sensual side. With pole dancing you will get a mind and body workout through the challenge of learning a new type of exercise. Pole dancing strengthens your body, mind, and spirit.

Oh yeah, and you can burn up to 400 calories an hour while toning your arms, shoulders, abs, buns, and legs. Improved muscle tone and weight loss and increased fitness and self-esteem - what more could you possibly want from a workout? Now for the ‘how’… read on for instructions on the basic wrap-around move.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• a membership at a gym that offers pole dancing workouts
• a pole dancing studio
• the willingness to be fit and have fun

1. 

   For pole dancing you should wear comfortable clothes. You can be conservative or not but you will need bare arms and legs to make contact with the pole. Baring your skin will allow you to get a much better grip on the pole so that you can perform the moves.
   
   Approach the pole from behind it, with one foot close to the base. With your strong hand, grab the pole at eye level. Look at the pole and straighten your arm as you lean away (backwards) from the pole.

2. 

   Now begin to walk around the pole keeping your outside leg somewhat straight. Swing your outside leg to the side and step all the way around the pole, pivoting on your inside foot (long strides with your outside leg, shorter strides/pivots with your inside leg – you’re walking in a circle around the pole). Allow your inside knee to bend slightly as you turn.

3. 

   Place your outside foot down just behind the other foot. Transfer your weight to the back foot and hook your inside leg around the front of the pole, getting a good grip on the pole from right behind the knee. This is a classic pose.

4. 

   To finish the basic wrap around move, lower your hand on the pole and arch your body backwards. This is where your personal flexibility is your guide, just do what feels comfortable and well within your limits. Make sure that you have a good grip on the pole with your leg and your hand.
   
   Straighten up and swing your leg down from the pole. You’re pole dancing.

Tips & Warnings

• Always warm up, stretch and cool down properly when you are pole dancing.
• Make sure the pole is clean before you start for maximum grip.
• Seek medical advice to ensure you are fit and healthy enough to start this physically demanding exercise.
• Do not attempt pole dancing with poles that are for posing only. They are not built to hold weight and any attempt to dance on them may result in injury.
• Never pole dance wearing lotions, which will make the pole slippery and hazardous.

Resources

• Polentential
• WikiHow

[qtddroo]

on 7/31/2009 Man I would love to do this, but short of going to the strip club I would have no access to the pole! =[

[edieness]

on 7/6/2009 Great tips on How to Pole Dance for Fitness.

[billips]

on 5/27/2009 I think pole dancing has a bad rep - it looks like great fun and could be a great workout if properly done - the illustrations are great - 5* - B.

[cmyamamo]

on 5/5/2009 Love it, thanks for the article on how to use pole dancing for fitness.

[Lilfix]

on 5/5/2009 I've always been very curious about pole dancing for fitness...I think it would be fun, but not sure I could do it in front of others...grin...Great article! RRRC5*