Pole Dancing for Fitness: The Back Bend

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The pole dancing back bend involves using upper body strength to keep from falling while arching the back as far as possible. Maintain balance while doing a back bend on the pole with tips from a pole dancing fitness instructor in this free video on pole dancing exercises.

Part of the Video Series: Pole Dancing Exercises
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Video Transcript

Hi, this Susan Hilferty, Owner of Pole Fitness Miami located Coral Gables, Florida. In this film we are going to show you how to do the back bend. What you are going to do is you are going to start out putting your right foot behind the pole and your left bum right on the pole. You are going to then bring your left arm up around the pole, bum out. Then your going to bring the right arm in. You're then going to bring your waistline out to the right and your bring your head back. It is important that when you are bringing your head back that you feel like someone is pulling a rope out from your head over on to the back lengthen and reaching. OK, so left arm up again, right arm comes in, waist out and up, arch the back, head comes up, arch the lower back, keep the arm on the pole, the top of your head and then chin in to neck and then your going to worm it down and that's your back bend. Now let's show you how to do it in the real time. So lets get up and pull yourself up and your going to come around the pole, lets make it a whole routine. So your going to walk full routine around the pole and your going to come around again, right foot out, left arm out,all the way down, chin in to neck, worm it down and thank you for watching. This has been Susan Hilferty.


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