I have always had a problem sticking to a regular weekly or monthly exercise routine – primarily due to boredom. Then, I discovered pole dance fitness and it changed my life.
I first became aware of pole (or “vertical”) dance fitness when I was searching for belly dancing classes in my area. Initially, I assumed that pole dancing is only for strippers or for the young. However, as I looked into it further, I realized that it is not just about doing some sexy dance moves around a pole. It is, in fact, a very physically demanding activity that requires a great deal of upper body and core strength, flexibility and coordination.
After a fair amount of research, I purchased a professional pole and instructional videos and signed up for online lessons. Immediately upon installing the pole in my house, it became clear that I had a lot of work to do before I had any hope of being able to do any pole “tricks” such as climbing or inverting.
The following is a description of my basic weekly exercise routine. Many of the exercise names incorporate the word “pole”. The pole is used for balance or as a vertical (as opposed to a horizontal) barre. During each session, I usually pick eight to ten of the exercises or stretches listed below.
Strength and Conditioning Training Every Other Day, Three Times a Week
- Warm-up (side steps, squats, lunges, shoulder and neck rolls, hip rotations, wrist circles, etc.) : 10-15 minutes
- Pole Center Squats: 15 reps, 2 sets
- Pole Single Leg Squats: 10 reps, 4 sets
- Pole Plie: 15 reps, 2 sets
- Pole Forward Lunges: 10 reps, 4 sets
- Pole Leg Lifts: 10 reps, 4 sets
- Pole Hold: 15 reps, 2 sets
- Pole Row: 10 reps, 4 sets
- Pole Triceps Push: 10 reps, 4 sets
- Pole Shoulder Press: 10 reps, 2 sets
- Pole Side Crunch: 15 reps, 2 sets
- Pole Knee Tuck: 10 reps, 2 sets
- Ab Curls: 15 reps, 2 sets
- Planks: 8 reps, 2 sets
- Plank Push-up: 6 reps, 2 sets
- Triceps Push-up: 6 reps, 2 sets
Stretching/Flexibility Training Every Other Day (Alternating with Strength/Conditioning Training), Three Times a Week
- Calf Stretch/Deep Calf Stretch
- Standing Thigh Stretch
- Standing Pike
- Lying Thigh Stretch
- Lunge Thigh Stretch
- Deep Lunge
- Knee Tuck Stretch
- Reverse Bridge
- Bridge
- Camel
- Butterfly Stretch
- Diamond Stretch
- Sitting V Stretch
- Lying V Stretch
- Cobra Stretch
- Bow Stretch
Cardiovascular Fitness / Dancing, Three to Five Times a Week
- Free-style pole dancing, learning or practicing new dance moves, floor work, learning or practicing pole tricks: 45-60 minutes per session. This is “play time” that I really look forward to. All of the effort that goes into the strength and flexibility training is so worth it when I am able to finally perform a certain move or a new pole trick!
