Basic Strength Training & Maintenance Exercises for Pole Dancing…cont…

Click on any of the images to enlarge the picture…

10) BACK EXTENSIONS, BASIC – Raise twice, lower twice for 2 sets of 8 reps.
Description:  Lie flat on your stomach with hands shoulder width apart and elbows slightly bent.  Lift torso up gently half way, then up fully – using your lower back NOT your arms, then down twice.
Posture:  Lie flat on tummy, head up, shoulders back, back straight, tummy sucked in, hands shoulder width apart, hands flat, elbows bent, lift using the lower back, NOT the hands.


11) BACK EXTENSIONS, INCREASED DIFFICULTY 1 – Raise twice, lower twice for 2 sets of 8 reps.
Description:  From the previous position, lift the torso with your arms placed by your sides.  Hold posture.  Repeat for 2 sets of 8 reps.






12) BACK EXTENSIONS, INCREASED DIFFICULTY 2 – Raise twice, lower twice for 2 sets of 8 reps.
Description:  From the previous position, lift your torso with your hands placed behind your head.  Hold Posture.  Repeat for 2 sets of 8 reps.






13) BACK EXTENSIONS, MAXIMUM DIFFUCULTY – Raise twice, lower twice, for 2 sets of 8 reps.
Description:  From the previous position, raise your torso with your hands outstretched above and beyond your head.  Hold posture.  Repeat for 2 sets of 8 reps.






14) ABDUCTORS, BASIC – Raise twice, lower twice for 2 sets of 8 reps, per leg.
Description:  Lie on your side, propping your head up with your hand.  Bend BOTH knees forwards, then gently lift the outer leg half way, then fully, then lower half way, then lower fully.  Repeat for 2 sets of 8 reps on each leg.
Posture:  Lie on side, rest head on hand, back straight, hips forward, tummy sucked in, bend BOTH knees, lift outer leg.






15) ABDUCTORS, INCREASED DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps per leg.
Description:  From the previous position, extend the lower leg and flex the foot before lifting the outer leg.  Hold posture.  Repeat for 2 set of 8 reps on each leg.






16) OBLIQUES, BASIC – Raise twice, lower twice for 2 sets of 8 reps per side.
Description:  Lie flat on your back with your knees bent at a 90 degree angle.  Place BOTH hands on your RIGHT thigh.  Keeping your tummy sucked in and head up, raise the torso up half way, twisting slightly to the right, then again fully twisting to the right a bit more, then down half way, then down fully.  Repeat for 2 sets of 8 reps, then swap your hands to the left leg and repeat.
Posture:  Lie flat on back, bend BOTH knees, back straight, head up, tummy in, hips forward, feet flat, BOTH hands on the leg, twist to one side.



17) OBLIQUES, INCREASED DIFFICULTY 1 – Raise twice, lower twice for 2 sets of 8 reps per side.
Description:  From the previous position, place your left hand down by your side and cross your right arm over your torso onto your left side as you lift.  Hold posture.  Repeat for 2 sets of 8 reps per side.






18) OBLIQUES, INCREASED DIFFICULTY 2 – Raise twice, lower twice, for 2 sets of 8 reps per side.
Description:  From the above position, place both hands behind your head, still twisting to one side as you lift.  Hold posture.  Repeat for 2 sets of 8 reps on each side.






19) OBLIQUES, MAXIMUM DIFFICULTY – Raise twice, lower twice for 2 sets of 8 reps per side.
Description:  From the previous position, lift your right knee and twist your left elbow to touch the right knee as you lift.  Hold posture.  Repeat for 2 sets of 8 reps per side.






Photos by Andrew Dobell