Although pole dancing was once associated with stripping, it has become a popular method of exercise. Pole dancing can enhance strength, balance, coordination and flexibility. Since it bears no resemblance to any other type of exercise, it offers a viable way to add variety to a fitness program, and thus prevent burnout.
Step 1
Put on your fitness clothes. Your arms and legs should be bare. Remove any lotions from your body. Wipe down the pole. Make sure that the pole is secure.
Step 2
Warm up by performing rhythmic stretching movements, which include shoulder rolls and hip circles.
Step 3
Place one hand on the pole. Step back until your arm is straight, and walk around the pole. Switch to the other arm. This is done to help you get used to the pole and to learn to trust its stability.
Step 4
Hold the pole with your stronger arm. The arm will be straight, and above your head. Walk around the pole as you did in step two. However, walk faster to build up speed and momentum.
Step 5
Lift up your outside leg. Bend your knee and place your heel on the pole. Grab the pole with your outside hand, and place it below your other hand. Bring the instep of the inside foot to the bottom of the pole. Use your momentum to spin around the pole. Try other moves as you build strength and become more confident (see link in Resources).
Tips and Warnings
- Placing sweat bands over your wrists and knees will prevent chaffing.
- Do not use a toy pole. They are not secure.
Things You'll Need
- Sturdy pole
- Exercise clothes
- High heels or fitness shoes
- Sensuous music
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