Vertically Fit

 

Building muscles for pole dancing

Vertical Dance is always asked how students can improve their strength for pole dancing. The most productive exercise you can do is to purchase your own pole and practice. This will help you in two ways. Firstly it will help you improve your pole technique. Secondly practicing your moves will build the specific muscles required to perform your routine. How ever we understand that some of you might need a helping hand so we have a monthly exercise program to help you out. Please remember that you need to warm up and cool down before every workout.
 

Having problems with your shoulder mount?

* After warming up lie with your shoulder pressed into the pole and your hands cupping the pole. Make sure that you are pulling the pole into your shoulder and your shoulder is pushing back in to the pole.

* Now invert the body by pushing off the ground with your feet, so that the legs are above the head and the weight of the body is resting on the shoulders. Hold in that position by engaging the abdominal muscles.

* Keeping the body ridged and engaging the arm muscles begin lowering the body. When you get to the point that you can no longer lower the body, hold the position for five seconds. Perform this five times with a short rest between. Each week of the month increase  the time by five seconds.

This exercise is also good if you are looking to do moves that involve lifting the legs from the floor. Remember it is very important to warm up correctly before any form of exercise. This includes slowly increasing the body temperature over a period of 5 - 10 minutes, E.G. walking, marching and mobilising all the joints to increase the production of synovial fluid. You should then perform safe and effective stretching holding each stretch for 8 - 10 seconds.  Vertical Dance can not be held responsible for any injuries sustained during your pole practice. Please consult your doctor before beginning any new exercise.