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Get Stronger on the Pole with These Conditioning Moves!

When it comes to pole dancing, strength and technique go hand-in-hand! Whether you’re rocking those spins or holding those inversions, conditioning exercises are essential for elevating your performance. If you're ready to level up your pole skills, it’s time to build that core strength and upper body power! Check out these two essential conditioning exercises designed to enhance your strength and technique on the pole.

  1. Plank Variations Planks are a powerhouse for building core stability and endurance. Whether you’re doing forearm or high planks, they engage your abs, back, and shoulders—all crucial for holding and transitioning between pole moves. Start with a 30-second hold and work your way up to a minute. Want a challenge? Try side planks to target your obliques, or add shoulder taps for that extra burn!


  1. Squats Surprised? Don’t be! Squats are fantastic for pole dancers. Strong legs and glutes are vital for those spins, inversions, and static holds. Bodyweight squats, jump squats, or even squats with a resistance band around your thighs can boost your lower body power. Aim for 3 sets of 12–15 reps, focusing on that perfect form and full range of motion.


Incorporating these simple yet effective exercises into your routine will help you build the strength and stamina you need for those advanced pole moves. Consistency is key! just a few sessions a week, and you’ll see major progress in no time!

Want to enhance your skills even more? Join one of our pole conditioning classes and feel the difference!

You will LOVE it here!

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