This abs workout for Pole Fitness is the natural follow-up for our Hardcore Abs Workout for Pole Fitness training. These seven abs strengthening exercises are awesome for Pole dancers and will get you a sexy, strong and defined core.
Do this abs workout 3-4 times per week before your Pole Dancing. Start with 12-15 reps, increasing the amount in time.
1) Russian Twists
Sit on the floor with your knees bent and lean back slightly. Lift your feet off the floor, holding yourself with your abs. Start twisting from side to side with your feet off the ground. Note: You can also perform this exercise with your feet on the ground.
2) Bicycle Crunches
Lay flat on your back with your feet in the air and your knees bent. Place your hands behind your head. Extend your left leg, pointing your toe and bring your right knee towards your head. Touch your right knee with your left elbow. Push your right foot forward and bring your elbow back. Continue with the other leg.
3) Twist Crunches
Lie down on the floor with your knees bent, feet flat and hands behind your head. Curl upward to lift your shoulders off the floor using only your abdominal muscles. Don’t bend your head into your chest. Start moving each elbow towards the opposite knee. Ease yourself back down with your abdominal muscles still engaged. Remember: Don’t pull your neck forward but focus on crunching the abs.
4) Reverse Crunch/Hip Thrusts
Lie down on the floor and take a firm grip on the pole. Use your lower abs to lift your legs straight up spreading them at the top. Make a little pause. Return to the starting position. For advanced move: Lift your legs straight up, holding yourself on the pole. Keep your straight body for some seconds and then slowly start to lower it using only your abdominal muscles.
5) Hanging Plank Holds
Lie down on the floor and take a firm grip on the pole with one hand. Raise your straight legs at 45 degrees angle, using your other hand placing it behind your lower back. Pause for 10 sec.
6) Oblique Crunches
Stand next to the pole. Hook your inside leg. Hold it onto shin. Slowly bend to the opposite direction on the pole and squeeze with your abs. Return back to the starting position. Then turn your body a little bit forward and do another 10 reps contracting your obliques. Change legs and do the same for the other side.
7) Upside down Hanging Crunches/Inverted Crunches
Lift yourself up onto the pole and grip it with your inner thighs. Once you feel confident about your grip, lower your body down so that you are hanging upside down. Make sure this is slow and controlled. You may put your hands either behind your head or keep them in front of you. Exhale as you crunch up and try to crunch up high enough to touch your elbows to your thighs. Lower yourself down slowing. When you’re done with your set, crunch up once more, this time grabbing the pole. Lift your legs off the pole and lower yourself back to the ground. Always challenge yourself. Combine these exercise in a different way, increase repetitions or sets to see the results quicker.
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