Pole dance and aerial dance are incredibly popular with women looking for fun dynamic and feminine workouts. They’re a nice change of pace from lifting manly dumbbells, spinning to nowhere in a spin class or doing endless pushups in those hardcore boot camps. The most exciting thing about pole dance workouts is they can burn tons of calories and fat while reshaping your entire body. Sound like fun? Here are the top pole dance tips you need to follow to avoid injuries and embarrassing falls.
What To Do Before You Begin Pole Dancing Lessons
The most important thing you can do to prepare for pole dance is to build some upper body strength, improve your grip, and improve your core strength and flexibility. Having a weak upper body and no grip is the primary reason so many women injure their backs or shoulders. Having a weak core and no flexibility is the primary reason so many fall. Pole Dance Workout Tips: Get started with 2 set of 8-10 of various types of pull up bar rows and pushups working up to 3 sets of 8. Bodyweight rows improve both upper body strength and grip strength. You should also add dynamic core exercises into your upper body routine to train your core to stabilize the body in unstable positions and to boost upper body strength further. Just 2-3 weekly sessions for a few weeks makes a big difference.
Right Before Going To Class
The three issues that will come up the most when you’re in class are slippery hands, clothes that get in the way, and tightness and tension that doesn’t allow you to move freely. Pole Dance Workout Tips: 1. Avoid moisturizing your body or hands before class to prevent slipping. If you have sweaty hands syndrome like I do then take a bottle of hand sanitizer (the alcohol kind) with you. Top pole dance divas also recommend mighty grip or liquid chalk but they advise that you not get too dependent on this stuff. 2. Wear booty shorts or fitted leggings. They both work, it’s really a matter of preference. You will bruise either way (more on that in a bit). 3. Warm-up at home for 5-10 minute. Most good instructors will include a warm-up before class but it’s never long enough. Doing about 5-10 minute of flow yoga at home before class will help you relax and also allow you to move more freely.
What To Do After Pole Dance Classes
After your first few pole dancing lessons or aerial dance classes your body might feel a bit beat up. Most people in my aerial dance class said they were sore for nearly a week. My soreness lasted about 3 days. You will probably have ugly bruises and/or sore upper body especially if you’re not used to exercises that requires you to support your own weight. Pole Dance Workout Tips: The best remedy for all that is take a hot shower then ice anything that’s swollen. After you ice for 10 min. apply heat for 10 min. Let it cool then rub in some Biofreeze if sore or try some arnica gel on those ugly bruises. If you’re feeling extra tight go for an easy 10 minute walk then stretch for 10 minutes. Feel like somebody ran you over with a truck? Try a massage or some foam rolling.
Prepare your body to be a pole dance diva with bodyweight rows using the Lifeline USA Jungle Gym
