Pole dancing, often associated with strippers and nightclubs, has emerged as a growing form of fitness that offers a full-body workout. The seductive dance style challenges dancers to build upper body and core strength while learning pole poses and spins. Pole dancing also offers a cardio workout that elevates heart rate and burns calories. There are many options for pole dancing workouts, and you can use different types of pole moves to create your own fitness plan.
Spins
Spins are staple moves in pole dance that involve spinning around the pole in a variety of positions. There are many options for spins, with some instructors calling the same spins different names, which can be confusing if you are researching spins or taking classes at different studios. Some popular spins for beginning pole dancers include the ballerina, fireman and butterfly spin. Pole dancing spins can range from fairly easy to very difficult, with some advanced spins requiring climbing the pole or inverting to spin upside down. Spins require upper body strength and a strong grip, both of which you can improve with practice.
Climbing and Posing
Climbing the pole and posing offers a challenging workout that requires arm and shoulder strength, a firm grip and leg strength, as well as practice and training to carry out each move. Most pole dancers learn climbing once they reach an intermediate level, and start learning poses when they are advanced. When climbing the pole, you will need someone to spot you in case you slip or fall. Some common pole dancing poses are the Superman, scorpio, pretty sit and tree pose.
Floor Work
Many pole dancing routines include sensual dance moves performed around the pole and on the floor. Floor work offers a cardiovascular dance workout that elevates your heart rate. Routine floor dancing offers the benefits of other aerobic exercises, such as burning calories, helping with weight control and reducing your chances of heart disease and diabetes. Some common pole dancing floor moves include chair dances, walking around the pole, hip circles against the pole, hair tosses, crawling and posing on the floor.
Warning
Pole dancing offers a vigorous workout that requires knowledge, skill and practice. If you do not know how to do a particular move, ask a trained professional to help you or sign up for a class. Do not try new moves at home without someone to spot you. If you buy a pole for home use, make sure the specifications state that it can hold enough weight to support you, and be sure to mount the pole safely, in accordance with the instructions. If you experience any sharp or lasting pain while pole dancing, stop immediately and consult a doctor.
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