Remember that this does not replace the training you need on the pole, but it is a great complement. In as little as two weeks, you will begin to feel the difference!

 Pole Fitness Stretching Exercises

First start with these five stretching exercises:

Box Splits

Box Splits

  1. Standing up with your back straight.
  2. Slowly shift or slide your legs to your sides, making sure they keep a 180° angle.
  3. Go down as close as you can to the floor, keeping your hips facing forward and hold for at least 15 seconds.

Hip Stretch

Hip Stretch

  1. Starting in lunge position, turn your back foot top facing down and slide your leg back as far as is comfortable.
  2. Keep your hips facing forward and your front leg facing slightly out for balance.
  3. Push your hips towards the ground and hold for 15 seconds.
  4. Switch sides.

Quad Stretch

Kneeling Quad Stretch

  1. Without moving out of the hip stretch position, bend the knee of your back leg until you can easily grab your foot with the arm of the same side.
  2. Gently pull your foot toward you until you feel a nice stretch.
  3. Switch sides.

Hamstring Stretch

Young woman seated hamstring stretch

  1. Sitting down with your legs stretched out bend one knee out so your legs make a “4” shape.
  2. Flex the foot of your stretched leg and, keeping your back straight, move your body towards your legs, reaching for your foot.
  3. Hold for at least 10 seconds and switch sides.

Cobra Stretch

Cobra Stretch

  1. Lying belly down, bend your arms in a 90° angle so your hands are by your shoulders.
  2. Slowly push your upper body up, keeping legs stretched out, and elongate your back with your head facing towards the ceiling.
  3. To move out of this stretch bend your knees on the ground and move your hips towards your feet until you are sitting on them.
  4. Keep your arms stretched out over head and slowly come up and off your feet.

Ten Pole Dancing Exercises That Don’t Require a Pole

For each of these pole dancing exercises start with 5 reps if you are a beginnerand move right on to the next move until you complete the cycle. Work your way up to 15 reps and 3 cycles as you gain strength. The best: You can do all of these pole dancing exercises without pole!

Bicycle Crunches

Bicycle Crunches

Also known as.

  1. Lie down facing up, and bend your knees so your feet are flat on the ground.
  2. Keep your back straight and shoulders back and bring your upper body up until you can see over your knees.
  3. Put your hands behind your head and elbows out.
  4. Bring your right knee closer to your chest reach your left elbow to your knee, alternating quickly.

Jack-Knife Sit-ups

Jack-Knife Sit-ups

  1. Lie down facing up, and stretch your arms out in a V-shape over your head.
  2. Keep your legs straight out, also in a V.
  3. Contract your abs bringing your upper and lower body off the ground, making sure to keep your arms and legs straight.
  4. Let your arms and legs slowly go towards the ground, but contract your abs again before they hit the ground.
  5. Repeat.

Climbing Rope

Rope Climb

  1. Sit with your legs extended straight out and your feet turned out.
  2. Shift your upper body slightly back and lift each arm as if you were climbing rope.
  3. Twist your torso slightly as you do each reach to work out the obliques.

Hip Bridge

Glute Bridges

  1. Lie on your back and your legs bent so your feet are flat on the ground.
  2. They should be at a comfortable-enough distance from your hips to give you support as you lift.
  3. Stretch your arms at your sides, palms down.
  4. Lift your hips until you form a straight line from your knees to your shoulders, contracting your glutes and your back.
  5. Bring your hips slowly down again.
  6. Repeat.


Superman Exercise

  1. Lay on your stomach and stretch your arms overhead.
  2. Open your legs slightly so they form a V.
  3. Lift your arms and legs off the ground and hold for 5 seconds.
  4. Bring your arms and legs down again and rest for one second before contracting again.

Lying Hip Swings

Lying Hip Swings

  1. Lie on your back with your arms and your side, hands palms down, and your legs straight up and toes flexed towards you.
  2. Using your arms as support, swing your legs to one side, maintaining a 90° angle, until you are a few inches from the ground.
  3. Slowly lift your legs straight up again and move to the opposite side.
  4. Make sure to use core control as you try this workout and don’t let your legs fall limp to the ground.

Sliding Pike

Sliding Pike

NOTE: This move is best done with two small folded towels beneath each foot

  1. Facing down, get into a full push up position, making sure to keep your back in line with your legs and keeping your arms extended and firm.
  2. Starting with your feet together, one on top of each towel.
  3. Slide your feet apart until you come into a challenging V-position and slide them back together.
  4. Repeat.

Side Plank With Arm Twist

Side Plank With Arm Twist

  1. Staying in plank position (without the towels), keep your feet about hip-distance apart.
  2. Shift your weight onto one hand and reach through the space between your arm and your body with the free arm.
  3. Pull your arm out and twist so you are reaching towards the ceiling.
  4. Repeat and switch sides.



  1. This basic move is still a keeper. Put your knees and palms on your mat, making sure there are 90°angles between your arms and your body, and keeping your back flat.
  2. Stretch out your legs into plank position, or, if you are a beginner, keep your knees on the floor.
  3. Slowly bring your chest to the floor, bending your elbows out.
  4. Keep your head down and push up your body keeping your abs contracted and back straight.
  5. Repeat.


Reverse Lunge


  1. Start standing up straight with your legs about hip-width apart step forward with one leg.
  2. Bend down until your front knee is at a 90° bend and contract your glutes and hamstrings to come up straight again.
  3. Switch legs and do the same with the opposite side.

These moves help build functional strength that will benefit you directly when you are on the pole. In combination with direct Pole Fitness training, they will also help you improve muscle definition, and boost your metabolism. The best part is that you can do all these pole dancing exercises without a pole. Keep up the good work!