Pole dancing may not seem much from the outside. You only have a metal pole and a few square feet of space to move around. Yet it is actually physically demanding as you will find out with just a single try. It is a great option for those who want to build their fitness in a fun and artistic way. Sessions are usually accompanied by music which helps to provide flow and intensity to the movements. It can be slow and deliberate or fast and invigorating. Different parts of the body will feel the challenge and develop over time with dance pole fitness.
Arms
Look at the physique of the best pole dancers and you will see just how impressive it is. Their arms are particularly muscular because these are often used to climb up the pole and perform different moves. The grip must be strong in order to carry the weight of the body. Most beginners will have a hard time with this but they will gradually get used to it. Performing additional exercises outside of the studio will certainly help, including things like bicep curls, tricep extensions, forearm-specific exercises, and even pushups for those with no access to weight-lifting equipment.
Core
Pole dancers will also need to develop their core strength to be able to perform the more advanced moves. Core refers to the mid-section where most of the power should come from. It includes the abdominal muscles, the back muscles, the hips, and the glutes. All of these must be able to hold steady while carrying the body’s weight. If it is weak, then the form will collapse and abilities will be limited. Exercises that will help to build core strength include planks, sit-up, push-ups, supermans, and other workouts that require the middle part of the body to be steady for extended periods. Don’t worry if you can’t do these right away. Start with just 15-second planks and lengthen the duration as you feel more comfortable.
Legs
Lastly, we should not ignore the legs. This is often the most powerful part of the body simply because we use our legs all the time for walking, jumping, running, and so on. The bones are bigger and the muscles are stronger. For this reason, the legs are usually the anchor as pole dancers try to ascend. They can use their feet to clamp down on the pole or wrap their whole legs around it. The goal is to make the legs lean and mean by reducing the fats and increasing the muscle mass, making them more efficient for the activity.
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