Some of these are brutal! thank you so much!!!! I am travelling for 5 months more and I cant get on a pole. These workout will help me not to lose what I have built
I've really needed this! I'm a beginner pole dancer and don't have a pole at home. These exercises are great for improving my core and developing the strength I'll need when i start learning to invert. Thank you for this video!
I started those exercises 10 days ago, everyday I see I can increase my repetitions and I started having a slight improvement on the pole but still I need some more time so I keep exercising 😀🤗
Your videos are incredible. I’ve recently got back into pole dancing after 7 years off and 3 kids, and my core strength is not exactly what it used to be! But your videos are really, really helpful! Thank you for making these! Big fan. 👏😍
I love knee tucks - preferably with both legs but you can also do one leg if that feels better. Isometric holds really help too like getting into a pull up and holding, hope that helps 😊
Training my ab-strength has helped but I think my hip flexors are very tight, because it's hard for me to bring my knees really close to my chest. Is there any additional conditioning stretch I should include besides low lunges and leg stretches?
Hi, Thanks for your Video. When I am trying to do the leg lifts my legs( my quads) want to cramp. What can I do to improve my leg lifts, is this lack of strength in my core?
I’m so glad it’s useful! It is a crampy move - you can try not to lift your legs as high or bring them closer together. You want to make sure it’s still a challenge though 😀 You can also do leg lifts from standing which are still tricky, but not quite so intense to start with 💪🏼
Medical advice shouldn't be given or accepted over the internet. Talk to your doctor. There is no way of anyone here knowing, even if they have been there themselves.
Thank you so much for this video - inverts feel impossible, but hoping that if I add this to my routine everyday, it would be possible to invert one day :)
You can move your legs in closer (not together though) and try like that. If that’s tough you can lift one leg straight at a time from standing, aiming to get your leg higher than your hips. You might then find it easier from sitting to lift both legs 😀
Shrink the width of your imaginary "pizza slice", and lift them even if it feels like you can only bring your legs up a few millimeters. Focus on lowering your legs as slowly as possible instead of just dropping them. Then hold them up for three or five or seven seconds. This will still strengthen your muscles, even if you can't get them up far. Sit against a wall to avoid leaning back.
It depends how much training you do… you can add in a few exercises to your warm up or make it into a longer session. Just make sure you give yourself at least one rest day a week 😀💪🏼
Hi! The main aim is to focus on lifting / holding the leg straight. Even if you can only take it off the floor 1cm that's fine! If it doesn't move at all, when you try to lift you should hopefully still feel the leg trying to lift, and that's what we want to feel :D
Veo muchos estúpidos diciendo que el pole no es un deporte, y ellos de mientras sentados en el sofá viendo tele. Quien tenga algun argumento lógico por el cual no lo consideran deporte que me responda, que me ría un rato.
*Build strength for pole dance with my FREE 30 Day Pole Strength Challenge:* bit.ly/PoleStrength30DC
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Thank you 🙏
@@camilladidio7136 I hope it’s useful 😀
Some of these are brutal! thank you so much!!!! I am travelling for 5 months more and I cant get on a pole. These workout will help me not to lose what I have built
I've really needed this! I'm a beginner pole dancer and don't have a pole at home. These exercises are great for improving my core and developing the strength I'll need when i start learning to invert. Thank you for this video!
Yay! I’m so glad it’s useful 😀💪🏼
I started those exercises 10 days ago, everyday I see I can increase my repetitions and I started having a slight improvement on the pole but still I need some more time so I keep exercising 😀🤗
Yay, that’s so great to hear 💪🏼💪🏼💪🏼
Your videos are incredible. I’ve recently got back into pole dancing after 7 years off and 3 kids, and my core strength is not exactly what it used to be! But your videos are really, really helpful! Thank you for making these! Big fan. 👏😍
Thank you so much!! I’m so glad they’re useful. Welcome back to pole 💪🏼💪🏼💪🏼
These exercises are perfect! Not too complicated and easy to add to any at home routine between pole classes! Thank you so much for this!
Yay! I’m so glad you like them - I hope they’re useful 😀💪🏼
Those leg lifts really humbled me lol
🤣 They’re harder than they look!!
I'm just finding this now after trying for a couple years to get my invert from the floor. This is really helpful!!
Yay! I hope it helps 😀
This is super helpful, just what I've been looking for. Thank you 🙏 😊
Yay! I'm so glad :D
Beautiful! thank u so much! Really needed a routine to build the strength to do my inverts
Aww I really hope this helps 😀💪🏼💪🏼💪🏼
Thanks I need this! This is my favorite pole channel.
Thank you so much!! That’s so lovely to hear 😀
These are fantastic! Thank you so much!
Yay! I'm so glad you like it :D
I LOVE this channel! So helpful❤️
Aww thank you so much! I’m so glad you like it 😀
much needed! thank you!!
Thank you! I hope it’s useful 😀💪🏼
Awesome! Unfortunately I have a weak right arm to carry myself for the invert ..any tips to strengthen please ? ❤
I love knee tucks - preferably with both legs but you can also do one leg if that feels better. Isometric holds really help too like getting into a pull up and holding, hope that helps 😊
Very helpful and just what I needed!
Aww thank you! I hope it’s useful 😀💪🏼
This is super useful, thanks for sharing x
Yay! I’m so glad it’s useful 😀
Training my ab-strength has helped but I think my hip flexors are very tight, because it's hard for me to bring my knees really close to my chest. Is there any additional conditioning stretch I should include besides low lunges and leg stretches?
SO hard, but So helpful.
@@shanashay1399 I’m glad it’s helpful. It will get easier 😀💪🏼
Hi, Thanks for your Video. When I am trying to do the leg lifts my legs( my quads) want to cramp. What can I do to improve my leg lifts, is this lack of strength in my core?
I’m so glad it’s useful! It is a crampy move - you can try not to lift your legs as high or bring them closer together. You want to make sure it’s still a challenge though 😀 You can also do leg lifts from standing which are still tricky, but not quite so intense to start with 💪🏼
Thank you for sharing.
I hope it’s useful 😀💪🏼
Hola bella! gracias por poner subtítulos en castellano!!!! Carina B.
Genial, muchas gracias
When you do the knee tucks should you keep your back on the matt?
Yes your low back should be touching for the floor for optimal core engagement
Auhhh it's been a long time miss you
Aww thank you! 😘😘😘
Well explained ❤️
Aww thank you 😊
@@PoleFreaks ❤️
Can you pole dance and do these exercises if you had scoliosis surgery in the past?
Medical advice shouldn't be given or accepted over the internet. Talk to your doctor. There is no way of anyone here knowing, even if they have been there themselves.
that's really something to ask a doctor
Thank you so much for this video - inverts feel impossible, but hoping that if I add this to my routine everyday, it would be possible to invert one day :)
@@ridhishetty5623 yay! I hope this helps - let me know how you get on with it 💪🏼
Thank you!
Thank you - I hope it’s useful 😀💪🏼
i needed this damn
Beautiful
The core muscle is what needs to be strengthened for overall body performance
A strong core is so important! 😀
For the seated leg lifts in a straddle, I can lift one leg at a time but when it comes to both at a time i cant 😢 any tips?
You can move your legs in closer (not together though) and try like that. If that’s tough you can lift one leg straight at a time from standing, aiming to get your leg higher than your hips. You might then find it easier from sitting to lift both legs 😀
Shrink the width of your imaginary "pizza slice", and lift them even if it feels like you can only bring your legs up a few millimeters. Focus on lowering your legs as slowly as possible instead of just dropping them. Then hold them up for three or five or seven seconds. This will still strengthen your muscles, even if you can't get them up far. Sit against a wall to avoid leaning back.
how often should I do this?
It depends how much training you do… you can add in a few exercises to your warm up or make it into a longer session. Just make sure you give yourself at least one rest day a week 😀💪🏼
But but for the leg lifts in the straddle, what do I do if I literally can’t? Like, my leg just won’t come all the way off the ground
Hi! The main aim is to focus on lifting / holding the leg straight. Even if you can only take it off the floor 1cm that's fine! If it doesn't move at all, when you try to lift you should hopefully still feel the leg trying to lift, and that's what we want to feel :D
How to lift my legs over my head when I do pole dance invert,I mean the fexibility of my legs.
Aww you can definitely can flexibility - active in particular and the pelvic tuck will help! 😀💪🏼
4:28 that looks so hard
Veo muchos estúpidos diciendo que el pole no es un deporte, y ellos de mientras sentados en el sofá viendo tele. Quien tenga algun argumento lógico por el cual no lo consideran deporte que me responda, que me ría un rato.