Basic Strength Training & Maintenance Exercises for Pole Dancing
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NOTE: There are a few more exercises on the next page, please CLICK HERE to see the rest.
1) PRESS UPS, BASIC – Raise twice, lower twice for 2 sets of 8 reps.
Description: Kneel on all fours – knees together, back straight, hands shoulder width apart, head up. Bring your chest down half way, then down full, then up half way, then up fully, locking your arms straight when up fully, and gently bending them when in motion.
Posture: Knees together, back straight, head up, hands shoulder width apart, elbows bent, tummy sucked in, up for 2, down for 2.
2) PRESS UPS, INCREASED DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps.
Description: Stay in the above position, only cross one foot over the other and lift both feet up slightly. Repeat process of raise twice, lower twice for 8 reps. Hold posture.
3) PRESS UPS, MAXIMUM DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps.
Description: Keep upper body in above position, only extend BOTH legs straight behind you and curl your toes so your weight is resting on the ball of your feet. Repeat process of raise twice, lower twice, for 8 reps. Hold posture.
4) ADDUCTORS, BASIC – Raise twice, lower twice, for 2 sets of 8 reps per leg.
Description: Lie on your side, propping your head up with your right arm. Extend your right leg straight, flexing your foot. Cross your left leg over your right knee, resting the left foot flat on the floor. Raise the right leg up twice, then down twice. Repeat for two sets of 8, then swap sides and repeat again for two sets of 8 reps.
Posture: Lie on your side, rest head on hand, back straight, hips forward, tummy sucked in, extended right leg, flexed foot, bent left knee, foot flat on floor.
5) ADDUCTORS, INCREASED DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps per leg.
Description: Stay in the above position, only instead of crossing the left leg over the top of the right leg, place it BEHIND the right leg in the same was as before. Hold posture.
6) SITUPS, BASIC – Raise twice, lower twice, for 2 sets of 8 reps.
Description: Lie on the flat of your back, with your knees bent at a 90 degree angle and feet flat on the floor. Place your hands on your thighs. Keeping your head up and your tummy sucked in, lift your torso up half way, then up fully, then lower half way, then lower fully. Repeat for two sets of eight reps.
Posture: Lie flat on back, knees bent, back straight, tummy sucked in, head up, feet flat.
7) SITUPS, INCREASED DIFFICULTY 1 – Raise twice, lower twice for 2 sets of 8 reps.
Description: Stay in previous position, only this time cross your hands over your chest. Hold posture.
8) SITUPS, INCREASED DIFFICULTY 2 – Raise twice, lower twice for 2 sets of 8 reps.
Description: From the previous position, place your hands behind your head, but not HOLDING your head. Hold posture.
9) SITUPS, MAXIMUM DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps.
Description: From the previous position, raise both hands above your head, arms stretched fully. Hold posture.
NOTE: There are a few more exercises on the next page, please CLICK HERE to see the rest.
