Want to Learn to Pole Dance?

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So you want to learn how to pole dance...where to start? Maybe you have just seen it on a Youtube video or maybe watched a fluid dancer spin and invert at a gentlemen's club; or maybe you have checked the sport out privately online and wondered...could I?

It is a fascinating sport, demanding strength, cardiovascular fitness, stamina and flexibility. But you don't have to be fit in all of these areas to start. It is a good idea to be in generally good health with no neck or back injuries that would hinder you from moving.
You can learn how to by trying out an intro to pole dance class at a studio near you , try an online lesson or use one of the many dvds that are used to teach yourself. 

learn to pole dance

What if I don't have a pole yet?

No problem...you can start doing some valuable preparation before you even own one! Since considerable strength in your grip, arms, shoulders, back and core is needed, here are some suggestions to build your upper body strength. 

Good core exercises include any kind of ab work such as crunches, sit-ups, and jack-knife sit-ups. Here is a good core exercise workout that you can do three times a week when you perform some upper body exercises.

Strengthen your legs also by doing squats, lunges and calf raises. Using weights such as dumbells or a barbell is even better. Women really ought to lift heavier since building that lean muscle will burn off excess fat revealing those beautiful hard curves!

Now is a good time to get flexible, too...

You can do flexibility training everyday if you want to. Stretching your muscles, ligaments and tendons strengthens and lengthens and increases your ability to get into some of those demanding and awesome positions such as the splits.

Doing a 5 minute warm up such as gentle jogging in place, jumping on a mini-trampoline or walking briskly will get the synovial fluids flowing in your joints and blood warming your muscles in preparation for some deep stretching. Check out this front splits in six weeks training program that almost anyone can do. This will show you that a muscle will give in time.

Now...for the pole...!

It is exciting, getting your first pole. Getting on one for the first time was an absolute high for me...and then when I went to class I not only hogged the pole but like in kindergarten class I didn't want to leave the playroom! So you can imagine my excitement when I finally got my beautiful Lil' Mynx, had my wonderful husband help me put her up and stayed on it for three hours!

Here is a little guide to the most popular poles when you get ready to buy one. Do your research before making your purchase; I would even go so far as to try it out if possible beforehand.

Some things to consider beforehand:

  • If you have really small hands it may be best to get the smaller diameter rather than the 2-inch.
  • Think about which metal you want: stainless steel, chrome finish, titanium gold or brass. Stainless is the most 'slippery' or the metal with the least grip; if you can learn tricks on this metal you will be able to perform them on any other finish. I personally think that learning on stainless is the best way to go; even though it can be more frustrating because you slip more, forcing your body to learn to grip the pole strengthens you.
  • Price...you will spend between $200 to $350 depending on which brand and type of you decide on. My opinion is that a removable is a great one to start on. You can put it up, take it down and use it in different rooms of your home. Another benefit to a removable one is that it is also portable!

Learning your first spin...

Learning your first spin is not as hard as you think...here you can watch instructions on how to perform basic spins such as the Fireman Spin. It's exciting to fly around like a real superwoman...more like addicting! Spins can be used as a cardio exercise as well as a warm up for performing tricks.

How often to pole dance?

Performing pole dancing tricks is considered a type of strength training because you are lifting your body weight. The spins and turns can be considered a warm up or cardio work. A good and simple way to start out poling is to do your more advanced moves (tricks and inverts) three days out of the week. A bodybuilding or weight lifting program should also be incorporated on these days.

On the other days you can do a cardio work out on the pole, such as pirouettes and spins or run, walk, cycle or inline skate to boost your endurance, stamina and lung power.

You should work on your flexibility almost every day as this helps to keep your muscles supple and flexible. The splits are good to learn as they can be incorporated into many of the pole tricks that you will be learning. 

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