Strength Training for Pole Fitness

Strength Training for Pole Fitness

Build your strength for Pole Fitness with these tips

No pole at home or in your regular gym? You can still train for Pole Fitness with these core and upper body exercises tips that will build up your strength, flexibility and stamina to perform.

These moves will help build functional strength training that will benefit you when you are on the pole. In combination with Pole Fitness training, they will also help you improve muscle definition, and boost your metabolism. The best part is that you can do all these pole dancing exercises without a pole at home.

Abs

To properly execute more difficult pole fitness moves, combos and poses you want a nice strong core! here are some strength building core exercise to help with your pole training.

Jack Knife Sit-Ups

1. Lie down facing up, and stretch your arms out to the side in a V-shape over your head.
2. Keep your legs straight out, also in a V.
3. Contract your abs bringing your upper and lower body off the ground, making sure to keep your arms and legs straight.
4. Let your arms and legs slowly go towards the ground, but contract your abs again before they hit the ground.
5. Repeat.

Plank

1. Lay on the ground on your stomach.
2. Press up on your forearms and on your toes, keep straight, squeeze your tush and contract your abs.
3. Try starting holding just for 20 seconds building up to a minute.

Lower Back & Glutes

To maintain a strong core for pole fitness you will want to not only strengthen your abs but also your lower back and glutes. Here are some at home mat exercises to strengthen your lower back and glutes.

Superman

1. Lay on your stomach and stretch your arms overhead.
2. Open your legs slightly so they form a V.
3. Lift your arms and legs off the ground and hold for 5 seconds.
4. Bring your arms and legs down again and rest for one second before contracting again.

Hip Bridge

1. Lie on your back and your legs bent so your feet are flat on the ground.
2. They should be at a comfortable-enough distance from your hips to give you support as you lift.
3. Stretch your arms at your sides, palms down.
4. Lift your hips until you form a straight line from your knees to your shoulders, contracting your glutes and your back.
5. Bring your hips slowly down to the mat.
6. Repeat.

Legs

Even though pole fitness is more upper body you will want to build your stabilizing muscles to squeeze the pole with your legs from all different angles.

Lunges

1. Start standing up straight with your legs about hip-width apart step forward with one leg.
2. Bend down until your front knee is at a 90° bend and contract your glutes and hamstrings to come up straight again.
3. Switch legs and do the same with the opposite side.

Inner Thigh Lifts

The best way to begin inner leg lifts is by lying on your right side with your ankles, knees and hips stacked vertically while supporting yourself on your right elbow, right hand and forearm extended in front of you at a right angle to the rest of your body. Push up high in your shoulder versus allowing your weight to sink into your shoulder, engage your abs  keeping your hips in line with the rest of your body versus pushing your hips backward.

1. Place your left hand on the floor in front of your belly button for additional stability, and bend your left knee, placing your left foot flat on the floor directly in front of your upper right thigh.
2. Next, exhale and lift your right leg slightly off of the ground, neither pointing nor flexing your right foot.
3. Hold for a few seconds and lower.
4. Do eight repetitions, switch to your left side and repeat.

Upper Body

Pole Fitness is mainly core and upper body so by doing functional body weight exercises you will increase your strength for pole fitness.

Push Ups

1. Place your hands firmly on the ground, directly under shoulders. Ground your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight.
2. Lower your body. Begin to lower your body, keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck until your chest grazes the floor. Don’t let your butt dip or stick out at any point during this move. Your body should remain in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body.
3. Push back up. Keeping your core engaged, exhale as you push back to the starting position. Imagine you are screwing your hands into the ground as you push back up. That’s one! Repeat for 10 to 20 reps or as many as can be performed with good form.

These are all exercises you can do safetly at home, for more exercises try taking a Pole Fitness class from the professionals at Cherry Blossom Studio.