Pole dance conditioning : Beginner towards intermediate

Welcome to this pole dance conditioning program, specialised in inverted straddle and hand and leg grips.

This program will allow you to strengthen yourself by working on technical and targeted exercises with the pole.
You can’t manage to invert yourself? Do you want to master your inversions perfectly? You think you don’t have enough strength and you also want to strengthen your leg holds and hand grips? Then this program is for you! Here is a series of small exercises that you can do after your warm-up for example, before starting your session, but you can also do a whole session dedicated to strengthening from 30 minutes to 1 hour in order to progress quickly.

Remember to work on both sides and practice regularly while remembering to rest between sessions. One session per week at first, then you can add one or two more as you go along in an intensive.

Inversions: which parts of the body are most stressed?

Inverting with control and without jumping is very important to avoid injury, especially to the ribs, which can happen if you take a lot of momentum or if your placement is wrong.

Many muscles are involved in the invert: biceps, triceps, trapezius, shoulders and back muscles to pull yourself up, as well as the deep abdominals (transversus abdominis), and the obliques to tilt your pelvis and pull yourself up. But let’s not forget that the hip flexors and the glutes are also working to be able to lift your legs as well as the quadriceps, hamstrings, adductors and abductors to be able to stretch your legs and bring them back over your head.
In short, the whole body is called upon! That’s why you’ll find exercises targeting the upper body and others targeting the lower body so you can work on everything you need to get inverted.

Have a good workout!