7 Essential Warm-Up Exercises for Pole Dancing

Pole dancing is currently a trending dance form worldwide, not only helping women express their allure clearly but also serving as an extremely effective sport that strengthens muscles throughout the body.

Practicing pole dancing has never been simple, even if you’re already a professional dancer. To perform beautiful moves on the pole, you’ll need to spend a lot of time practicing and simultaneously training your body to achieve two factors: flexibility and muscle strength in many different parts of the body at once.

Below are some supportive exercises you can practice at home in your free time to quickly improve your pole dancing skills.

Whether little or much, whether you’re passionate about pole dancing or not, you should try to spend 15-30 minutes doing the exercises below. Not only will they help you pole dance more beautifully, but they’ll also help improve your health and flexibility for your daily activities.

Strength-building exercises

Push-ups:

Increase arm strength and grip strength when hanging on the pole.

Instructions:

• Place your hands on the floor, shoulder-width apart, legs straight, raise your hips so that from heel to shoulder forms a straight line. (Many people make the mistake of raising their buttocks too high or lowering them too much)
• Tighten your glutes and abdominal muscles, start bending your elbows to lower your body until your chest nearly touches the floor (about 2-3cm away)
• Breathe and push yourself back to the starting position.
• Start with the habit of doing push-ups 3 times a day, then gradually increase to 5 times/day and 10 times/day when you’re used to the training intensity.

Some notes:

• When bending your elbows to lower your body, your arms shouldn’t spread out too much to the sides; try to keep them close to your body.
• Women who are just starting can do the exercise by placing their knees on the floor, crossing their lower legs and raising them to a 90-degree angle. (refer to the image below).
• Breathe correctly: Inhale when going down and exhale when going up.

Crunches:

Increase abdominal muscle strength, very important when performing many pole dancing moves at height.

Instructions:

• Lie on your back on the floor, hands behind your head, knees bent naturally, feet touching the floor.
• Exhale, tighten your abdominal muscles and lift your head and shoulders off the ground
• Inhale and lower your head but don’t touch the floor.
• Repeat the movement 3-5 times. Increase the number when you’re used to it.

Some notes:

• Many people make the mistake of using their hand strength to pull their head up. This is completely wrong; only use your abdominal muscles to lift your body, your hands shouldn’t do anything else.

Shoulder opening

Back flexibility: an important factor for performing many moves in pole dancing.

Side splits, front splits: help make moves on the pole more beautiful and standard.

Shoulder opening

Hamstring stretches

Let’s look at the results of students at SaigonDance Center to give you more determination and motivation to pursue this interesting pole dancing discipline.

Pole dancing is currently a trending dance form in Vietnam and around the world.

To learn professional pole dancing, come to SaigonDance Center – the favorite destination of thousands of students each year and the community of dance lovers in Saigon.

Check the pole dancing class schedule and fees in Ho Chi Minh City here:

• Pole dancing schedule in District 1 and Go Vap District: https://www.saigondance.vn/lich-hoc-quan-3/
• Pole dancing fees: https://www.saigondance.vn/hoc-phi-cac-mon/

For advice and support in registering for pole dancing classes in Saigon, contact:

SaigonDance Center: Professional training center for pole dancing and other dance disciplines