The Standard Pole Dancing Workout

pole dancing workout

The standard pole dancing workout

The basic pole dancing class starts with 10 minutes of warm-up exercises, then 40 minutes of cardio exercises, followed by 10 minutes of cool-down stretches.

Photo credit: Bigstock

You’ll start out as a beginner by learning how to grip the pole. You’ll work on strengthening your arm muscles to be able to lift your whole body weight onto the pole.

As you become more comfortable doing the exercises, you’ll move on to using your legs as support, then your stomach. Later, a combination of two or more of these in more complex routines.

If you’re uncomfortable with the idea of pole dancing at first, just think of the pole as your dance partner.

Any shyness you may have will quickly be cast away as you get into it and enjoy the good feelings the workout gives you, and as you see other women in the class doing the same things.

There’s a Pole Dancing Class for Kids in Miami

Cynthia Muniz opened her pole-dancing studio in 2010. Back then, the activity was still stigmatized as a stripper’s sport. But over the next six years, she says, pole dancing has become recognized as a form of exercise, and her KittyKat Pole Dancing studio in Midtown Miami functions more like a gym (albeit one very sexy gym).

Now Muniz is looking to break the pole-dancing paradigm again, this time by offering a class at her studio for children and teens. She got the idea last year after learning of children’s pole-dancing classes in Europe. But it hasn’t caught too much traction on this side of the Atlantic. So far, Muniz has held only one class.

“There’s a big pushback because of the pole,” Muniz says. “It’s the acrobatic side we want to teach, not little girls in high heels wearing tutus and sexy dancing.”

For adults, pole dancing has been accepted as a form of exercise in recent years. It’s been shown to help coordination and flexibility and relieve stress. Muniz believes children can reap the same benefits.

“I don’t have to tell you that children are overweight,” Muniz says. “This is a great form of fitness. The pole for kids is no different than a barre for ballet. It’s just inverted.”

Kids pole dancing

Muniz says she noticed children who accompany their moms to class take naturally to the pole. “Kids love it,” she says. “They climb up and down and hang upside down. They just go for it.”

Last year, Muniz sent an email to her customers advertising the new class. But praise was limited. “Parents would say ‘I love it, but the business is called KittyKat Pole Dancing,’ and they’d have doubts. She still managed to gather four children to attend her first and only pole-dancing class for kids last year.

Muniz reports that four girls, ages 8 to 10, attended the class. Muniz started the class with children’s music while the girls stretched. Then the kids hung on silk ropes and hung upside down, like monkeys. They hung on a hoop and spun around. They also played with Hula-Hoops. Then they climbed up and down the down the pole, learning different spins.

“I really liked it, and the kids really enjoyed it,” Muniz says. “I think people don’t give pole dancing a chance, and they really should.”

Muniz used to work as a pharmaceutical representative. Then she started taking pole-dancing classes at Crunch gym in South Beach. She loved it. When the instructor left, Muniz says she took her spot. That’s how she got the idea for her own business. In 2006, she started it off as entertainment for bachelorette parties. By 2010, she figured she’d open her own studio. Now she offers chair dancing, pole dancing, stretching, and choreography.

The children’s pole-dancing class is Muniz’s latest idea. She says that just last week, a mother and daughter walked into the studio after seeing an ad for a “pole party.” Muniz was disappointed because she saw the little girl’s face light up but, she says, the little girl’s mother quickly escorted her out after noticing the poles when they walked in.

Even though no one has signed up, Muniz keeps the class on line hoping one parent will be open-minded enough to give her studio a shot.

“Ten years ago, no one thought pole dancing could be exercise,” Muniz says. “And in ten years, pole dancing for kids will be a thing.”

Fitness benefits of Pole Dancing classes

Introduction to pole dancing fitness

Pole dancing is now widely recognised as a highly beneficial form of physical and mental exercise. Available as an aerobic and anaerobic workout, pole dancing combines physical artistry with strength and endurance. Pole dancing moves incorporate climbing, spinning and body inversions. Twirling and swinging routines are also common, but the emphasis of modern pole dance classes is on having fun, rather than trying to be too seductive.

Fitness benefits

  • Tones key muscles groups – Many forms of dance are brilliant for toning and streamlining the body’s muscles. However, pole dancing takes this a step further as it frequently requires the participant to support their entire body weight with a single arm. It also builds core strength, as well as toning the thighs and lower leg muscles.
  • Burning calories – Pole dancing for a sustained period of time can burn as many as 250 to 300 calories, equivalent to a short bike ride or jog. If you’re struggling to find exercise motivation, this fun and energetic dance style could be perfect for you.
  • Overcome mental stress – As with other forms of exercise, pole dancing causes the body to release endorphin hormones into your brain. These endorphins make you feel happier, healthier and – theoretically – more energetic.
  • Improves posture – If you find yourself slumped in front of a computer every day at work, with your spine resembling a squashed banana, pole dancing could be the exercise to get you standing tall once again. Stretching and toning the entire body. It
    offers great exercise for those wanting to improve their natural posture.

Styles of pole dancing

Unlike other dance exercises, pole dancing is not sub-divided into different styles. However, there are a number of key moves that you can expect to try out if you go along to a lesson:

  • The wrap-around move – One of the more basic pole dancing moves, the wrap-around sees the dancer mount the pole and spin round it, with one arm supporting the whole of their backward-arching body. Once you can master this novice maneuver, other routines can soon be built upon it.
  • The cradle spin – This spin sees the dancer mount the upper end of the pole and slowly spin round it. You move downwards whilst using both arms for support.
  • The back-hook spin – This move requires the dancer to spin around the pole in a similar style to the cradle spin. However, the dancer’s head is arched backwards here, with their legs hooked behind them in an upward direction.

What to expect from your class

Beginner pole dancing classes are usually an all-female affair, although some instructors will offer teaching for men too. Initial classes serve to highlight some of the key pole dancing moves, setting them to rhythmic music. However, before you even begin pole dancing, your teacher will show you how to correctly mount the pole, which is not as easy as most people believe.

Overall, pole dancing classes are fun and you’ll soon learn the ropes in a friendly and sociable environment.

Happy Pole Dancing Day!

Fruits And Vegetables a good source of energy for Pole Dancer

Pole dancer diet

Prepare Fruits and Vegetables the Way You Like Them

Pole Dancer diet should include fruits and vegetables. Pole dancers may not you might not like raw broccoli but steamed broccoli you just might love. Don’t give up on your produce if you don’t like it the first time. Getting healthy produce to your family’s table is the first step to eating healthier. Getting your family to actually eat those new fruits and veggies can be just as challenging.

Ease healthy options into your old ways of eating. Add a fruit or veggie to your family’s favorite dishes. It’s not hard to incorporate peas, carrots or other vegetables to your favorite pasta sauces or casseroles. Eating healthier doesn’t mean eating food you don’t like but rather finding and eating the healthy foods you do like.

Happy Polling!pole dancer diet

Fuel your body! Nutrition basics for Pole Dancers

pole dancing nutritionThe GIANT secret to healthy eating for Pole Dancers

Pole Dancing Nutrition

Know and understand what’s in the food you eat. If you like to guzzle a protein shake before or after training, know what’s in it and how it contributes to your overall nutritional goals for the day. They are not all created equal! That’s not to say that you should avoid them. Again, just know how they contribute to your overall nutritional goals for the day.

1) Stock your pantry and fridge with whole grains, seeds, nuts, fruits, and vegetables

The idea here is to set yourself up for nutrient-rich food choices by making that choice convenient! It should be as quick and easy to grab some strawberries and cheese as it is to grab a handful of chips (or two, or three, or the bag). If you do eat the chips … well, pay close attention to point #4 below.

2) Know your food weaknesses

If you have a sweet tooth, make an effort have healthy sweet snacks around like berries, cacao, or dates. I tend to reach for savory or salty snack foods … so I try to make sure I have options like homemade whole grain crackers, or peanut butter, or roasted chickpeas. These hit all the same buttons as a bag of chips would, but with more fiber and more nutrients. Win!

3) Food is not a moral value. Food is food.

It’s very easy to develop a psychologically unhealthy relationship with food — all you have to do is start attributing morals to it. Did you eat a bag of chips? OK, so what. Did you proceed to beat yourself up about it and overcompensate by starving yourself for the rest of the day to “make up” the calories? Or did you shrug it off, knowing that one bag of chips does not an unhealthy lifestyle make? The more we learn to consider food as what it actually is — fuel for our bodies, with some fuels providing more “oomph” nutritionally than others — the further we are on the path to having a positive relationship with food.

A few sessions with a nutritional consultant is often money well spent, especially if you have never read a food label in your life, or don’t understand how different foods provide fuel in different ways. Or, if you have a friend who knows and understands a lot about balance nutrition, spend a few hours with him or her. Do some meal prep together.