Pole dancing for beginners online

What is Pole dance?

Pole dancing is an exercise that’s been sweeping the nation as of late. Tons of men and women every day engaging in this amazing and fun activity. You might want to try this as well, but upon seeing some of these moves, you might think you’re not able to do this. The truth is, anyone can learn how to pole dance, and anyone can do this in a self-teaching manner. This book will guide you through all of the beginner techniques to learning pole dancing. For many, learning pole dancing can be quite scary, and for some, that fear might hold them back. But this book will go through the exact basics you need to know about pole dancing, in order to really master this type of dancing. You don’t even need to have prior dancing experience, or even strength, for you’ll condition your body to doing this before you begin. Now, you can go to a studio, but this book will take you through everything you need to know in order to master a few of the beginner moves in order to become the best beginner pole dancer you can be.

What You Need to Begin Pole Dancing?

There are a few things you should have before beginning your pole dancing journey, and this chapter will go over a few of those things, and why they are necessary.

A Pole

Well, you need a pole in order to pole dance, right? Of course, if you’re doing it at a studio, choose one that you’ll be using for the duration. If you’re doing this at home, getting a free-standing pole is the best option.

Now, there are two types, a static and a spin. You can also get one that does both. Ultimately, if you want to learn more advanced techniques, you’ll want to get one that does spinning, but for a beginner, using one that has both functions is ideal. For the purpose of the beginner moves, you can use it a static one, just realize that it’ll require more direct upper body strength since you can’t use the movement of the pole with a static pole.

Now, a VERY important part, and I won’t stress this enough, is do NOT cheapen out on a pole. If you feel like you might not commit to this right away, see if there’s a place where you can use the pole there, such as maybe a pole studio that has a free dance, or even a friend. Typically, a good pole runs about 300 dollars or so. You shouldn’t go to an adult store and get one of those. You know those pole fail videos on the internet? Those are caused by a cheap pole. I highly recommend an X-pole, because not only does that brand give you detailed instructions, there are also great how-to videos on this subject as well.

Once you get the pole, if you’re buying one at home, set it up per the instructions. Make sure it is secured to the top of the crossbeams of your home. If not, it’ll move and that creates a bad safety hazard that could hurt you.

You should make sure that you’re doing this on a soft floor. A carpet typically does absorb much of the blows. However, if you are doing it on a hardwood surface, especially with some of the harder moves, try to have some cushion against the bottom, especially if you’re learning harder inverted moves and spins. Falling on your head is never fun, that’s for sure.

Once you have that setup, it’s time for the next part of pole dancing, your clothing.

Clothes Matter

Now, lots of people give pole dancing a bad name because it’s always associated with strippers. Yes, strippers did popularize this method of dancing, but anyone can do it these days. You might see a lot of girls who pole dance wearing practically nothing. This isn’t just to show off their curves, of course, some might be doing it for that reason, but there is a higher reason behind this.

You need to wear clothing that doesn’t cover much. The reason is, your body’s friction is how you’ll grip the pole. If you wear clothes, it’ll create a slippery surface, and that’s how people fall. Do not wear pants unless they’re the pole gripping pants some retailers sell, and if you want leggings like that they are nice to wear. However, you should ideally wear a sports bra and some shorts that aren’t too long. For performance reasons, some wear fancier bras and underwear. You can also wear cotton panties as well if you’re at home.

When it comes to heels, you can use these. It often is a means to feel sexier, and for some, they like the extra height that it gives them, and plus it almost forces you to point your toes out. But it’s not necessary. You can do this barefoot to help with grip at first, especially when learning new moves.

Do not try to overdress for this. It’s a great way to help with body confidence as well. If you’ve been feeling like you don’t look good enough for it, don’t worry about it. remember, you’re doing this for you.

Oils and pole Grip

Now, before you begin with this, you shouldn’t wear lotions. Simply put, those oils will get on the pole and will start to make it slick, causing you to slip and fall down. If you tend to wear lotions, skip the days you’re going to pole, and you won’t risk the potential of falling if that is the case.

However, there is something called pole grip. You might not need this right away because it might be a bit pricey, but you can put this in, rub it in, and it creates a gripping surface for the parts it’s applied to. This is great for when you start to begin more complex moves and you tend to sweat a lot. It’ll help keep your grip there. You can buy this on Amazon if you so desire. A small jar is about 12 bucks, but it lasts a long time.

Stretching

Now, remember that pole dancing is like any other forms of exercise, in that you need to stretch out your body. This is also important for later on when you try to do some of the more complex moves since a tight leg might be the difference between you landing that move or not. A light stretch and a bit of a warm-up will help. You can touch your toes, stretch out your arms by pulling them over your elbow and holding, and even doing neck and shoulder rolls to get the kinks out. You can also pull your leg back to your butt in order to give you a nice stretch on your hamstring. Obviously, the stretching isn’t limited to that, but you should ideally get at least a little stretch in before you begin with this.

A bit part of stretching as well is your hands. Many dancers forget this part, but it’s integral to stretch out your wrists and hands. You can do this by gripping your fingers with the palms facing outward, and hold it. You should feel a stretch in the wrist area. This will make gripping the pole that much better.

For some, when they’re warming up, they’ll do some of the beginner moves before they tackle some of the more advanced ones. For the purpose of this beginner book, you’ll just do these stretches before learning the basics.

You’ll Feel Sore

Just as a heads up, but it’s also something most know, once you begin pole dancing, you’re going to feel sore. Often, most people don’t feel this sore even when they’re in shape. It works out parts of your body you’re not used to, and some of the bruises that you get can get quite nasty. Make sure that you go into this knowing that you’ll probably regret everything the next day. Just remember, the gains and skill are worth all the pain, and while it might hurt a lot initially, once you get used to this and start to condition the area, it gets way easier.

Having these in your repertoire before you begin will allow a safe and fun pole dancing experience.

2-Step into booty lift

watch this video tutorial to learn about this Pole dance move

 

The Wrap Around

This is the first move that you’ll learn when beginning pole dancing. This chapter will go over just how you do this n a concise, and exact manner.

To begin, stand behind your pole, with the inside of your dominant foot at the closer end of the pole. If you’re a righty, that means right and vice versa. You should have your dominant hand grab the pole right where your head is. You should let your arm straighten up a little bit so that you can feel the weight of your body almost hanging away from the pole.

Now, you should take your outside leg, the one that isn’t nearest the pole, and keep it straight, then swing it towards the outside and have it go all the way around the pole. You will feel your inside foot start to pivot at this time as well. When doing this, you should have the knee bent slightly and not straight legged, since it’ll make it look much more graceful. You should strive to keep your toes pointed as well.

Next, you begin to hook the pole area with your dominant foot. To do this, you should take your outside foot and put it behind the other foot. Take your weight and put it on the back foot allowing you to hook your dominant leg around the front area of your pole, having the grip right behind the knee.

Now, to finish off this move, and to make it look sexy, arch your upper body back, putting your hand on the pole about chest level in order to create a better arch. Now, to help improve your flexibility, you should arch it as far as you feel comfortable, having most of the weight and grip on the leg and hand around the pole. Hold this, and you’ll even feel a small stretch. This is a fun and sexy beginner move for those looking to try something different.

You can then put your leg down and get back to your straight posture. You should then hold the pole in the grip to begin the next move. This is a great transitional move into harder moves, but it’s also great for beginners to learn.

A Basic Climb

Pole dancing is often known for two types of moves: spins and climbs. Fortunately, beginners can do this as well. This chapter will go over how you can do the basic climb, allowing you to finally get off the ground and onto the pole.

Now, the first thing to learn is that this can be a bit scary. Often, when a person is learning pole dancing, it’s a bit anxiety-inducing to be off the ground. Even a simple climb such as this one can be scary. I used to be scared of going off the ground. But remember, practice makes perfect, and this is one of the moves that might take a moment to get used to, but as you continue to try it, your anxiety will lessen, and you’ll be able to master this.

To begin, you should have your body directly at the pole. You should be about a foot or so away from it when looking at it. You should then grip the pole with your dominant hand first.

From there, you should take the dominant leg and bring it up to the pole while you grip the pole. You should have it around your foot, flexing it slightly. Your knee should be on the other side of where your foot is. You should feel it almost anchor itself there, which is what you need in order to pull yourself up. If you don’t, you’ll fall, so make sure that this is sturdy before you do the next part.

Once you’ve got the anchor there, you should then pull yourself up using your hands, taking the leg that you still have on the ground and put it behind your other leg. Put the knee of the leg you just raised on the other side of the pole, allowing you to have a grip there with your knees. By doing this,
you’ve created a platform with your legs in order to begin climbing the pole, which is what we’ll go over later on. Now, it might seem foreign to you for a second, because you’re holding your body up, and this is where the strength training comes in. by doing this more and more, you’ll be able to pull your body up with ease, until it’s almost second nature.

You can then take your hands and move them a foot up on the pole so that they can be straightened. You’ll then use your abs in order to take your knees and pull them up a foot or so, keeping the knees bent to help grip. You shouldn’t move your feet, but instead, use your abs and the grip of your legs to propel yourself.

Once you’ve done the climb, however, you can then lean your body a bit, holding the pole with your leg muscles and straightening them as you continue to go up the pole. Essentially, to climb higher, you continue to do this until you reach your comfort level. You’ll certainly feel the workout, and you can even hold it there for a minute or so in order to feel it as well. If you’re afraid of heights, inching up on the pole a little bit at a time does wonders, and it’ll make it much easier and less scary for you.

Now, to come down, you can slide down from it by loosening yourself slightly, or you can grip the pole with your hands, releasing your legs for a second and putting them in front of your body and moving your hips and legs down to the ground. You should also move your hands as well obviously to help get down. This does take a bit to get used to, but once you master it, it’ll make you look even better.

This climb is a great way to begin learning some of the more complicated actions. For many, this does take a bit to get used to, and it can be scary, but upon learning it, you’ll soon be a master in no time.

The Fireman Spin

This is the most basic spin to learn, but it’s very sexy, and mastering it can certainly help you look even better and allow you to try even more complex spins and moves.

To begin with this, you need to take your hands and hold the pole with them. You should stand next to the pole so it’s closer to the weaker side that you have. Take your hands and grip the pole like a baseball bat, but about a foot or so apart. The hand that is next to the pole should be on top and have the outside on the bottom. Keep the lower hand near where your eye level area is, but your other hand should be over your head.

You then should take a step with the foot near the pole and take the leg that is outside around. This will get momentum, and you’ll feel your body start to speed up, enough to get around the pole area. With this, it’s best to start with the pole in static if you can so that you’re not moving too fast and end up getting dizzy.

 

Next, with the momentum going, you should pull up against the pole so that your arms are taking the entire weight of your body for a second. From there, push off and jump on the foot inside and then grab the pole with both of your knees. You should make sure that you’re gripping the pole so that you’re not sliding off at this point.

You’ll then start spinning, and you can hold the pole in the similar climb position from earlier. You can also move your left leg a bit forward as well. Now, as a rule of thumb, the higher your arms are at the initial position, the longer you’ll spin, so if you want a nice long spin, do try to keep them in the position mentioned without sacrificing your grip.

Now, once you’ve finished, you can then put your legs down, move your hips back and then put yourself in a standing position. from here, you can begin to do other transitional moves, or other spins and climbs, which we’ll get into a bit later.

The fireman spin is a fun one to help with those that fear to get off the ground. If you are also afraid of going fast, try this a couple of times in order to perfect it. if you want to go a bit faster, before you swing your leg around and jump off your inner leg to the pole, do a couple of steps around the pole first. This is a great way to get the momentum going, and it can make the move look much sexier as well.

How to Do Beginner Slides

One sexy part of pole dancing are the slides that you can try. There are so many to choose from, and lots of great beginner techniques that allow you to transition to transitional moves and even floor work. If you’re looking to add to your combos, allowing you to have an even more fluid motion, then try out these beginner slides. They’re super simple, and they can make any pole dancing combo look even better.

Now you might wonder if there is a difference between a slide and transition, and in a sense, a slide is a form of transition in a sense, but these don’t have as much hip rotation and gyrating. Sliding against the pole can sometimes be hard to maintain, especially for a beginner. Often, the control of moving your legs up and down in this manner is the real trick. You’ll learn a few slides in this chapter, enough to get you started and allow you to use them in your combinations as well.

Back Slide

 

A backslide is the first slide you should learn, and this might take a moment to get used to. You might feel as if you’re falling initially, but don’t freak out, instead try to hold the pole, maintaining an exact grip as you do this. To start, you should have your back against the pole, with both arms straight and holding the pole behind your body. Your body should begin straight. You can put one hand on top of the other, or just both at the same level. Take one leg and put it forward, keeping your toes completely pointed. You should then slide down while you start to bend your supporting leg. Ideally, choose the dominant leg to slide down while the weaker leg is there to hold. You might slip and fall at first, but if you work to maintain a slow, controlled motion, you should be fine.

Leg Squat Slide

Now, if you like to do squats, but you also want to incorporate them into your pole routine, well guess what, you can do this. This is a good move to help you feel the burn in your thighs and butt, while also allowing you to learn a sleek, sexy pole dancing move as well.

To begin with this, you should be in the same position as before, standing up
straight with your back against the pole. However, put your legs out, spreading them apart, almost as far as you can make them. You should then start to lower your body, bending your knees as you begin to get into a squat as you start to slide it down. Once you’ve hit the level of comfort that you feel best with, you can then put your hands on your knees. If you want this to look sexy, you can hold onto the pole behind you while one hand is at your side. To get back up, simply move from the squat position up to the normal position you were in before, maybe gyrating your hips for an added sexy touch.

Bunny Slide

This is another simple pole slide, but this time, you won’t be touching the pole. This one a more controlled and slower motion in order to make this look fluid. To do this, you can start by standing once again with your back against the pole and your arms on your thighs. Then, start to lower your thighs and slide down, getting into almost a crouched position. You’ll certainly feel a thigh burn as you do this, so make sure to take this slowly. You can grip the pole if you begin to feel your balance start to suffer as a result of this motion.

Lunging Slide

If you like lunges, then this is the slide for you. if you’ve ever done a curtsy lunge at the gym, this is very similar in nature to that. You start by having your body straight with your back to the pole, with one arm holding the pole. Make sure the arm is behind you, gripping it almost above your head from behind. You can take the other arm and either have it at your side, or for more support, grab it right where your mid-back level is. From there, take the opposite leg of your dominant hand and start to push it out towards the side of the pole. You should keep your toe that is being extended pointed as you slide down to a comfortable lunge level. You should keep your knee bent on the supporting leg. You can keep the supporting leg pointed as well once you get familiar with the motion. To come back up from this, you simply bring that leg in and slide up.

Shoulder Slide

This is kind of a variant of the leg slide, but instead of just having your arms to brace you, most of this is on your shoulder. To begin, hold your body straight up with your back against the pole and both arms gripping the pole above your head behind where you are. Start to slide your feet as far forward as you possibly can, with one leg bent and the other leg straightened. You should have your shoulders against the pole, resting there. From there, start to slide down in a controlled manner on your shoulders. Make sure to have one of your legs straight and one of them bent. Ideally, the dominant leg is the one that should be used to help support initially, but you can practice with each one as you go along. Make sure to keep your hips up and your back neutral as you do this, for it’ll help to not only give you a good stretch, but it’ll also make the move much sexier as well.

Thread the Needle

This is a variant in a sense of the lunge slide as mentioned before. To do this, you should have yourself in the standing position once again with your back against the pole. You should have your arm hold the pole behind you. instead of just sliding your opposite leg out, however, you take the same leg as your hand and start to push it behind your other leg, sliding it out slightly. Now, you should keep that pointed, and the leg that isn’t extended out should be bent and supporting. You can then slowly slide down the pole. This is probably the hardest slide mentioned in this chapter, so try to master the other ones, especially the lunge slide, before taking on this one. However, once you do, you’ll realize just how pretty this looks.

These slides are a great way to help you build up strength, giving you a chance to learn controlled movements, while also pointing your toes. Both of these skills are important to learn before you move onto harder moves, so take your time and practice these before you push forward.

Transitional Moves and How to do them

Transitional moves are a great way to really build your pole dancing skills. These are perfect for those that don’t really have the strength just yet. Often, for new beginners, you’re using muscles you typically don’t use, and these transitional moves are nice for not only moving from one move to another, but are also great to help you feel sexy as well. This chapter will go over transitional moves, what they are, and a few to help you begin.

What are Transitional Moves

Essentially, transitional moves are moves that allow you to transition from one move to another. For example, let’s say that you are going from a spinning move to a climbing move. When you finish the spin, you might end up realizing it looks awkward going from one move to another, and if you’re considering doing this for performance, it’s obvious to the audience when you’re going to do one and then the other if you don’t have a fitting transitional move. It also creates a sort of blank space in your routine, which could be filled by one of these moves.

These transitional moves are so simple anyone from a beginner to a veteran can do these. There are so many transitional moves that they will be covered at further levels as well, but for the purpose of learning beginner moves, this chapter will go over just a few of them to help you create great combinations.

Not only that, they’re great to learn once you feel your arms burn out a little bit after doing lots of climbs and spins. Sure, you could do those all day and night, but adding a few transitional moves here and there makes for smoother, sleeker combos.

Body Wave

 

This is the easiest and best transitional move for any beginner that’s trying to perfect a way to transition from spinning to climbing. It’s very simple, and you don’t have to do all that much. Plus, if you throw your head back and pop your booty, you’ll end up looking really sexy.

Now to do this, finish your spin, and from there, start to straighten up. You should push your chest in the direction to the pole, and then put your hips back, then your shoulders back, and then put your hips forward once more. Repeat it again and again. You’ll notice that it might look a bit weird at first, but you begin to do this in a more fluid manner rather than just a bunch of separate moves, it creates a waving sort of motion, and it can look really sexy.

Backward Wiggle

This is good to try after doing a basic walk-around and you want to add a bit of sexiness to your combo. In order to do this, get in front of the pole and stand up straight with your back next to it and touching it. You should then take the pole and hold it with both hands. Then, move your hips from one side to the other as you begin to lower your body into almost a crouching position. You should stop when your thighs are at about a 90-degree angle. From there, you can move your hands down, push your knees apart for just a moment, and then push them back up into a standing position.

For future combos, especially more advanced ones, this is a perfect transitional move from this to other mounts, and it’s a great beginner transition to learn in order to make any combo that much sexier.

Pole Wiggles

This may seem silly to read, but this is another great transitional move for those that are looking to try something from a spin to a climb. To do this, you should be facing the pole with your feet on each side, a little less than shoulder width apart. You should hold the pole with the hand that you’re dominant with just below your head. Move your hips from one side to the next until you’ve crouched down. Once you’ve hit the crouch position, you can push your dominant leg up and point the toes, and then move your hips back and start to push it up until you’re standing once again.

Hip Circles

This is a variation of the backward wiggle, in that you are standing once again with your back to the pole and your hands either above your head or on your hips. From there, you simply move your hips in a circle as you move down the pole. This is a very simple, but effective transitional move especially for any shoulder movements later on.

Pole Frisking

This is another variant of the basic wiggle, in that you’re at first straight facing the pole with your hands around it to support. To do this, you can bend your knees slightly back and forth, moving them in a sort of pointed manner. You should also bend at the waist, moving your body and your hands down the pole. This is a simple, and yet very effective sort of transition, and not only that, it adds some extra sexiness to it too.

Knee bridge

This is a good move for if you’re on the floor, and you want to go back up to your feet without it looking awkward. In order to do this, you need to be on the ground. Have your legs next to one another, but with your knees spread a bit apart. From there, you should lean your back as far as possible backward, gripping the pole if you so desire. You can then wrap your hands around it, propel yourself up, and move onto the next move. This is a great way as well to build up arm and abdominal strength, and it’ll improve flexibility as well.

Shoulder bridge

This is another great flexibility transition. To do this, you need to be on the ground. Move your feet up so that your toes are pointed and your knees are bent, kind of like a bridge motion. You then put your hands straight, moving them to each side, and holding it there with your shoulders. You can grip the pole and pull yourself up from here. This is another great move to help build your strength and make you look sexy.

Clock Legs

This is another sexy and fun transitional move and it’ll also look pretty once you’ve mastered it. in order to do this, you need to lay your body back on your elbows with your back and butt against the ground. Put your legs straight up to the sky and keep your toes pointed. You should then keep your knees together. You can then bend each leg at a time and rotate it in a clockwise fashion. The real trick with this move, however, is keeping your legs pointed.

A common problem with many who begin pole dancing is they don’t keep their toes pointed. Pointed toes allow for a more beautiful and fluid motion of your legs, and it doesn’t look as jarring and awkward. Make sure whenever you’re doing a move, strive to keep those toes pointed unless otherwise specified.

Log Roll

The final transitional move we’ll go over is the log roll. To do this, you should be down on your back with your body near the pole. Grasp the pole and hold onto it, keeping a very strong grip. You should then take your upper body and move yourself to the other side, maintaining pointed toes and also having it flat. This is very similar to a plank. This is also a great way to improve abdominal strength as well, which is something integral to pole dancing.

These transitional moves are great for those beginning their pole dancing journey. Not only that, but using them together with various spins and other combos will allow you to have an even better routine, and it will make you feel not only more confident but also sexier as well.

More Beginner Moves to Perfect and Learn

There are many beginner moves out there, but these are the best ones to start with. Learning these will make your pole dancing abilities shine, and while it does take a minute to get used to, you’ll certainly enjoy each of them once you master them.

Hook Spin

 

With this one, you start by moving forward around the pole area with the arm inside holding the pole. From there, you take your inside leg and hook it against the front area of the pole and take your outside arm against the pole. You can then pull the outside leg up and then pull it into this position. It’s a bit awkward at first and might take a minute to get used to, but once you do, this beginner spin is tons of fun.

Martini

this is another great spin that’s perfect for any beginner. To start, you should walk forward around the pole, making sure that your inside arm is holding the pole. You should then take the inner leg and put it in front and take your outside arm and put it on the pole. You will then bring your outside leg to the pole last. You should then extend your leg and have it angled in an upward fashion. Make sure that when you do this you do point your toes for best results.

Chair Spin

This is a beginner move that looks deceptively easy, but it’s actually a means to really build up your strength. You need to have dent strength in your arms in order to do this, since you’ll be holding your bodyweight in one of your arms, and you’ll be holding yourself away with the other hand.

To do this, you take the dominant hand and put it above and on the inside, holding it there. Then, you take your outside hand and hold it next to there. You’ll then push yourself up, holding both of your legs together, and strive to hold yourself there without touching the pole. Initially, you probably will need to touch the pole to maintain the grip, but once you get stronger, you’ll be able to hold yourself further out, allowing you to create a pretty spin.

To really make this look clean, you should try to make sure that you have your knees bent together, and try to make your body go slightly horizontal once you’ve mastered the initial moves, it takes a bit of skill, but once you’ve maintained it, you’ll have no problems.

Pike Spin

This is essentially a variant of the chair spin. Instead of bending, you’re essentially extending your legs out and holding them there. To do this, you should make sure that you have your dominant hand on the pole as before, with your shoulders down and working. You should use the outside leg to push yourself up, holding your body there as you swing out from the pole in a wide fashion. Once you spin, you should use your inside hand to maintain your body away from where the pole is. You shouldn’t grip the pole with this hand since it’ll bring your body close and the spin won’t go right. You should after liftoff keep the legs immediately up, together, extended, and with the toes pointed. You can keep this spin going, and once you decide to finish, you can then transition to a chair spin with your feet planted. You can keep doing this, again and again, working to maintain your body away from the pole. This is a great move to build your core, hip flexors, and even help to build leg strength if you so desire. It’s a fun, basic move that’s relatively easy to learn.

Back Hook Spin

 

This is also called a goddess spin. To start, you should start walking around the pole, wrapping your leg around, and from there, you will pivot your body around, and from there, proceed to almost let your body fall in a sense. You can then grip the pole with your legs, slowly letting your body fall down slightly.

This is much harder than your front hook spin, because often, for many beginners, they fear falling down on the pole. It’s important that you learn the basic front hook spin before trying this since it’s a bit harder to let your body simply fall at this point.

The biggest thing to remember is to not grip the pole super tight when you do move your body down. You should hold it just enough to create a fluid movement. Imagine holding a glass and then letting yourself go.

Contrary to what was said before, you should actually wear yoga pants with this one. The reason why is it’ll help prevent you from sticking too much to the pole. Obviously, if this is a routine you can’t switch pants, but for practice, and to help make you feel more confident about falling, try wearing them to help ease your body into it. if you’re still struggling with this, you should work to build your arms, core, back and shoulder more. The rotator cuff is actually one that will require a lot of strength building, so keep that in mind.

Stag Spin

This is another spin that is fun to do. It’s also known as the ballerina or the sun wheel spin. Before you do this, you should learn both the fireman and the chair spins before moving on, especially since this one does require you to have precision in your obliques and strength there too. If you’re not able to get your legs up to that position, it’s best that you start to build up your abdominals first.

To do this, you should first learn the leg placement. Your outside leg should hold the pole right where your Achilles heel is. Your back leg will be bent and out, almost lifted slightly. You should have the inner and more dominant hand up, while the outside hand lower. To do this, you walk, and then wrap your outside leg around, holding it with the Achilles heel once more, and then lifting the other leg. You should then hold it there. This might be a bit awkward, simply because you might not be used to this. You should then let your body simply fall to the ground naturally, allowing you to slide down and then move into a transitional move.

Crucifix Climb

This is similar to the basic climb, but instead of it having your legs straight, one of them is bent, while the other one is straight. To do this, you begin with the dominant hand and leg against the pole, and then you lift off with this. You then bring up the next one, similar to your typical climb. From there, you slide one leg up, and then the other, continuing to do this. You should move the dominant hand up first, and then the weaker hand. You can continue to do this until you get to the top, hold it there for a minute to build strength and to slide down you simply let your legs release slightly holding the pole as you climb on down.

Now that you know a bit more about the basic pole moves, now it’s time to work on them perfect them and strive to add transitions and slides to these. All of these pole dancing moves can have any of these other transitions learned to it, allowing you to create some neat combinations.

The best way to learn any of these is to take one, start to work on it and keep doing it until you begin to maintain it. often, if it’s very abdominally-heavy, you might not be able to do it right away. The best thing to do then is to supplement some core work into this in order to help your body do these moves successfully and without too many problems. Remember, practice makes perfect, and with pole dancing, it certainly isn’t an exception.

Go Shine!

As you’ve seen here, pole dancing is art. It’s also a fitness exercise, but it’s also a creative means to really shine. While some do still associate it with strippers, it’s not merely an activity for them anymore, but anyone can use it. pole fitness is a ton of fun, and you’ll certainly love all of the confidence you’ll start to ooze the minute you begin to try this.

Now, your next step is simple. Read over the material again each time you start to work on a new move. It’s great to read it the first time, but make sure you have this out before you start it. make sure you prepare yourself for what you’re about to do, and from there, try it. make sure to be safe with this, ensuring that you don’t have anything slick and slippery on, along with avoiding baggy clothing. Try all of these moves, and begin to learn them.

As an aside, you will probably not learn these moves right away. Most of these beginner moves take lots of practice. I remember when I began, it took me about thirty minutes just to get the fireman spin down. It’s a bit of a struggle, and you might not even be able to hold yourself up for more than a couple of seconds initially. But don’t despair. Instead, keep working at this, keep trying to push forward, and from there, you’ll see the results, and you’ll see just how far you’ve come as you continue to practice this amazing form of art.

 

Read more about Pole Dancing

The History of Pole Dance

Types of Pole Dance

Pole Dance Tips and Tricks

What kind of Pole should I buy?

How Pole Dancing affects your muscles?

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