Pole Exercises
For Strength & Toning

Pole dancing is tons of fun, we all know that...and pole exercises are a great way to build strength so you can have even more fun. After all, strong is sexy!

Did you know that you can use your dance pole as a vertical home gym to help build the strength you'll need to do all those spins and lifts safely?

The pole dance exercise tips and suggestions listed below can help make you stronger and increase the body awareness that's so important to safe pole dancing. Just choose an exercise, then click on its photo to see full instructions and more photos of the exercise technique.

These pole exercises are generally safe for most women in reasonable physical condition. However, as much as I hope common sense will prevail, here's my disclaimer:

As with any fitness program, please be reasonable and know your limits. Start slowly and build gradually to avoid injury. And if you have any questions or concerns about whether these exercises are right for you, please check with your doctor, health care practitioner, personal trainer, or other professional who is familiar with your physical condition, abilities and any limitations or contraindications.

The Sitting Pole Up is a great way to start to build the strength needed for lifts, holds and spins. Once you can do a few sets of these, you can graduate to the kneeling and standing versions for more challenge.

The Pole Lunge is an excellent exercise for strengthening your glutes (butt muscles). I tell my students, "if you don't feel these the next day, call me, because something is definitely wrong!"

This one builds both upper body and core strength, something you'll need a lot of as you start to learn some of the more difficult pole dancing tricks.

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