Pole Fitness: Everything You Ever Wanted to Know About Pole Dancing

By Top.me

Look great, feel healthy and live happy with Top.me.

Do you think of shady strip clubs and girls named Crystal when you hear “Pole Dancing?” Time to  revisit. Pole dance fitness has become the new and trendy workout. The combination of stretches, strength training, dance movement, and gymnastics will transform your body. You will learn to control, shape and love your body with Pole Fitness – all while having fun

What Is Pole Dancing?

Pole Dancing is a type of exercise that combines acrobatics, gymnastics and dance. It requires flexibility and upper body and core strength, as well as endurance. The moves include climbs, spins, inversions and limb grips, and thus is a very versatile form of exercise. Pole dance techniques are often combined with aerobics to improve your control and positioning on the pole, and making sure you are always getting the most of your workout.

Pole Dancing Acrobatics

Pole Dancing – A Beautiful Sport

While in the West Pole Dance has been mostly associated with women, in the east it is a form of traditional acrobatics and entertainment practiced equally by men. In fact, China’s 2007 National Pole Dancing Competition was actually won by a man.

Pole Dancing is today taught in gyms and dance studios across the world. It is gaining ground as a serious option for a fitness routine, and a welcome change to boring workouts.

How Effective Is Pole Dancing for Fitness?

Pole Dancing is a great workout because it improves your strength at the same time as it improves endurance. You see improvement quickly and it tones your entire body. It is estimated you can burn between 320 and 485 calories an hour. Because of the emphases put on arm and core work, you will build lean muscles. This will improve your metabolism and increase the amount of calories you burn at rest. In the long term, taking part in Pole Fitness can help keep your heart healthy, your bones strong, and can help prevent obesity by keeping your body active.

Pole Fitness and Pole Dance are especially effective for building strong abs and good posture. Check out these abs workouts that go along with Pole Fitness:

What Are the Benefits of Pole Dancing?

Pole Dancing buffs report feeling great, no matter what weight or size they are, because Pole Dancing teaches them to do things with their bodies they didn’t think they would be able to do. A lot of people say that the most exciting part of pole fitness is that also say it makes them feel sexy and graceful, improving their self esteem.

Who Can Dance on the Pole?

Pole Dancer

People of all shapes, sizes, experience levels and athletic capabilities can practice Pole Dancing. You can start at any level and work your way up as quickly or as slowly as you need to. It is important that you are in the right physical condition to work out and that your doctor is approving you doing this sort of exercise. Many studios have defined classes at different levels of experience, so you can work with people of your same skill level and improve together.

How Much Do Pole Dancing Classes Cost?

Prices can vary a lot depending on the studio, gym, or fitness center you decide to take it at. Some studios offer group prices, ranging from $100-$300 per class for groups of up to 8-10 people, or $25-$45 per person. Most places offer special price packages, where you can take from 5 up to 15 classes over a certain number of months. Studios that specialize in Pole Fitness usually have membership fees which can be paid weekly, monthly, or by number of classes and range from about $100 to $250. Most classes are offered in groups, but if you want private classes, you can pay extra for one-on-one training.

What to Wear for Pole Dancing?

One of the keys to being able to do the moves correctly is getting the right amount of friction between your skin and the pole. For this reason, it is recommended you have as much skin exposure as possible and as you feel comfortable. Wear short shorts and a sleeve-less top. Many professionals also chose tops that expose their midriff as they can take advantage of the friction between their abdominal area and back and the pole for specific spinning moves. Because Pole Dancing has become so popular, there are many online stores that specialize in Pole Dancing training lines. Amazon.com also has a large selection of Pole dancing clothes and accessoirs.

What to Wear for Pole Dancing

As for the shoes, it might depend on where you take your class. There are some that recommend you train barefoot, and use heels for shows, or others more focused on the fitness side can recommend flexible trainers, or foot wraps, such as Nike Studio Wraps, that are recommended for Yoga and Pilates, and will help you grip the pole better without hurting your feet. The same goes for gym gloves, which can protect your hands while you are getting used to gripping the pole.

If you are a beginner and aren’t quite ready to invest in specialized clothing, you can wear jogging or spandex shorts and a sleeveless top to your first session and wait and see what your trainer suggest.

What Not to Wear

One very important thing to remember is not to use any lotion or moisturizer on the day of your training, as it will negatively affect your ability to grip the pole. It could result in a dangerous, or, at the very least, a very frustrating class.

Can You Try Pole Dancing at Home?

X Pole Sport

There are plenty Pole Dancing training DVDs on Amazon.com if you want to practice on your own turf. If you get really into Pole Dancing and maybe even want to show off at home, you can buy a pole to install in your home. Some manufacturers offer Pole Kits of different styles and sizes that you can install by yourself. You can get a static pole, ideal for beginners and a spinning pole suitable for more advanced pole dancers. The prices range from about $240 to $400 depending on how complete you want your kit to be. A beginner’s kit is produced by Commercial Bargain. A kit that gets good reviews on Amazon.com is the X-Pole.

Celebrities That Practice Pole Dancing

Many celebrities have come out to say that Pole Dancing is their favorite way to stay in shape. Celebrities like Emma Roberts (Julia Robert’s niece), Sheila Kelly, from Dancing at the Blue Iguana, Miley Cyrus, Kate Moss, and Kate Hudson all practice Pole Fitness on a regular basis. In many cases, actresses learn to pole dance for a role, like Jessica Alba for Sin City, and keep it up after they see how it keeps their bodies toned and their confidence high.

Are There Any Dangers to Pole Dancing?

Yes. If you aren’t trained properly and if you don’t take the proper safety precautions, you could get hurt. Remember that this is true for all sports, so there is nothing to be alarmed about. Many people don’t realize how challenging Pole Dancing can be, and often try it on their own or with friends. If you don’t use proper technique, you could experience intense back and neck pain, or even serious spinal cord injuries.

If you are thinking of starting to take up Pole Dancing, it is imperative that you find an experienced instructor that will give you the support you need to gradually improve your strength and skills and eventually achieve that upside-down move you have seen in movies. Patience is key if you want to take full advantage of the benefits of Pole Dancing.

Basic Pole Dancing Moves

Here are a few of the key moves:

Front Hook Spin

Front Hook Spin Pole Move


Begin walking forward around the pole with your inside arm holding onto the pole. Hook your inside leg around the front of the pole and bring your outside arm to the pole. Your outside leg will be last to come into position.

Stag Spin

Stag Spin

 Begin walking forward around the pole with your inside arm holding onto the pole. Hook your outside leg around the front of the pole and bring your outside arm to the pole. Your inside leg should be bent backward with your toes pointing toward your backside.

Fireman Spin

Fireman Spin Pole move

Begin walking forward around the pole with your inside arm holding onto the pole. Using your outside leg to gain momentum, swing and and hook it around the front of the pole. As your inside leg leaves the floor, bring your outside arm to the pole. Cross your legs at the ankles as you slide down the pole.

Hook & Roll

Hook and Roll Pole Moves

Hook your inside leg up high around the pole. With both hands on the pole slowly lean forward into the pole and pick up your outside leg pulling it in close to spin. Your body will be slightly horizontal during this spin.

Hollywood Spin

Hollywood Spin Pole Move

Begin walking forward around the pole with your inside arm holding onto the pole. Hook your inside leg around the front of the pole and bring your outside arm to the pole. Similar to the Martini Spin, your outside leg should be extended but this time your leg will be angled downward. Remember to point your toes.

Pole Dancing Videos

Pole Dance For Fitness. Body Transformation 

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Pole Art by Nastya Shukhtorova

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Pole Fitness

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Suzie Q and Toby J Duo Flying Pole

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