Pole Dance Workouts

On holiday? No gym? In a dorm room? Not much time?These are...

Tue, 09 Apr 2013 16:26:04 -0400

On holiday? No gym? In a dorm room? Not much time?

These are easy workouts to do inside your room.

Squat lunge, alternating legs

Elevated push up, mountain climb

Back & forth pike with Push up

Split squat

Sprint on the spot

Elbow to Knee crunch

Do each for 1 minute, 3 sets.

For my progressive students

Wed, 31 Oct 2012 00:07:14 -0400

Song: Radioactive by Imagine Dragons YOUTUBE LINK

Routine:

Walk to pole, walk around pole
“walking” spin - 3 steps
sunwheel spin - 1 step
Dip - step to invert side
Invert
Split invert on drop in music - HOLD 5 sec!
Knee flip
Fall back
Handstand (or pull fall back up)
V-legs to ground (or seated on pole)
Invert (or aerial invert)
Gemini

(Freestyle rest of song)

The Number Game: Fitblr Edition

Mon, 01 Oct 2012 16:25:00 -0400

Send me a number or numbers and I will do the following exercises! Or make up your own workout by randomly picking 5+ numbers and doing the exercises
1) 1 minute plank
2) 30 Jumping Jacks
3) 20 Chair Squats
4) 30 second Right Side Plank
5) 30 second Left Side Plank
6) 20 Walking Lunges
7) 10 Push-ups
8) 40 Flutter Kicks
9) 10 Chair Tricep Dips
10) 40 Bicycles
11) 50 Crunches
12) 60 Russian Twists
13) 20 Sumo Squats
14) 30 Calf Raises
15) 15 Squat Jumps
16) 5 Sun Salutations
17) 1 minute Wall Sit
18) Dance the entire length of your favorite song
19) 5 Burpees
20) 1 minute Boat Pose

athinnerslice: Follow ME for similar workouts, challenges, and...

Fri, 21 Sep 2012 12:22:59 -0400

athinnerslice:

Follow ME for similar workouts, challenges, and motivation! If you have any questions about the workout, feel free to ASK.

athinnerslice: Follow ME for similar workouts, fitness tips,...

Wed, 19 Sep 2012 18:53:40 -0400

athinnerslice:

Follow ME for similar workouts, fitness tips, motivation, etc!

Most of us would agree how hard it is to stay motivated during that time of the month, when all you want to do is curl up in bed. However, exercise is really good for you to push through and, at least for me, seem to alleviate some of the pain.

Here’s a relatively light workout incorporating exercises that are good for you to do on your period (walking, planks, and yoga) as well as a little bit of strength work.

Also, remember, drink LOTS of water as that can help relieve the pain too!

athinnerslice: Follow ME for similar workouts, challenges, and...

Mon, 17 Sep 2012 13:10:28 -0400

athinnerslice:

Follow ME for similar workouts, challenges, and motivation! If you have any questions about the workout, feel free to ASK.

bellalani: missdrusilla: STOP THE SLIPPAGE! A 4-Point Pole...

Fri, 14 Sep 2012 00:43:10 -0400

bellalani:

missdrusilla:

STOP THE SLIPPAGE! A 4-Point Pole Dancing Checklist.

Can’t hold on for the life of you? Slipping all over the place? Ripped callouses?!

Every pole dancer has had this problem at one time or another; with the exception of people who don’t need grip aids, curse them. There are many things that factor into slippage on the pole but some of the known ones are:

Room & Pole temperature

Pole finish

Pole diameter

Skin type and external products

Room Temperature

Depending on the humidity and temperature of the place you live in you may have the weird experience of having great grip some days and horrible grip during others because of the weather. There’s definitely a Goldilocks Zone of hot/cold/moisture/dryness that is key to an awesome grip.

Quick ways to remedy this:

Winter time: Turn up the heat, put on a pair of sweatpants to warm your body up, and take a blow dryer to the pole.

Summer time: Air conditioning and a fan. There are fewer options available to you if you don’t have air conditioning, but I find that a cold pack wrapped around the pole for a few minutes will help alleviate a pole that has become too slick with heat and oil. Make sure to really wipe down the pole with alcohol since your body tends to secrete more oil and perspiration during summer months.

Pole Finish

Different finishes react very differently to skin types, but the general opinion I’ve gathered is this (listed in most tacky to least):

Powder coated > Brass > Titanium Gold > Chrome > Stainless steel.

Hold your horses before you go out saying you’re going to buy a powder coated pole. Remember that while a pole may have AMAZING hand grip, it’ll be practically impossible to do drops or certain moves. Your skin can rip or burn from the friction.

Pole Diameter

There’s a dynamic trade off between the size of the pole and the limbs mounting them, especially if you’ve got small hands or thin legs or prominent knees.

50mms and thicker
Pros: Generally, a thicker pole (50mm+) will produce more secure leg and forearm hooks. Your Jade split will be a breeze, Gemini and Scorpios will be extremely easy because you will have more skin on a larger surface area. Although the 5mm difference between a 45mm and a 50mm may not seem like a lot, it is.
Cons: Not many dancers have hands large or strong enough to complete a one-handed spin, twisted grip, or a lift on these poles.

45mms
These poles are now the standard competition size as most girls find a good balance between hand strength and leg security at this size.

40mm, 38mm
Pro: You will have the hand grip of gods. Deadlifts, Handsprings, one-handed spins will all be extremely easy.
Cons: If you’ve ever done Lyra/Hoop before you know how painful it is to have a small metal rod behind the backs of your knees. Any sort of leg hangs or variations will be extremely painful, you may even rebruise in areas you’ve already worked so hard to strengthen.

Skin Type and External Products

How much oil and sweat your body secretes can be managed.

If you have dry skin:
Moisturize the night before. I recommend Aveeno Daily Moisturizing Body Lotion and I DO NOT recommend any of the Nivea lotions. There are also pole dance specific moisturizers out there like Pole Physics, which leave a non greasy finish and locks in moisture. Grip aids that will work for you include Dew Point Pole, which moisturize first, then lock in grip (these need to be applied at least 10 -5 minutes before class).

If you have normal skin:
Don’t apply lotion right before class, that’s a spell for trouble — especially if your skin takes awhile to absorb moisture. Use a grip aid like Dry Hands, iTac, Mighty Grip Powder or X Grip to supplement your grip.

If you have oily or really sweaty skin:
Use Tite Grip or another form of antiperspirant. This product needs to be applied before class (like 20 minutes to an hour before) or a session and prevents you from sweating. It is NOT a grip aid.
You may find that you’ll need a grip aid on top of this if you’re extremely sweaty and oily. If you’re in a pinch try spraying or dabbing rubbing alcohol on your hands and limbs and wiping with a clean cloth to give you a clean slate and then applying a grip aid.

If you’re having a really hard time finding a good product in the pole realm, don’t be afraid to try out weight-lifting solutions like Firm Grip or Firm Grip Paste. These are really excellent if you need a ton of grip to feel secure. You may also want to purchase a set of Grip Gloves for days where your skin is too raw or oily. Mighty Grip also carries a variety of products for your ankles, hips, etc so that you can keep on dancing!

Remember there can be instances where you can have TOO MUCH grip. If conditions are right, you may have that perfect storm and what will happen is a tear. Your skin can burn raw or rip completely off if there’s too much going on.
If a rip does happen, clean it off with soap and water, take a clean pair of clippers and cut off the flap of skin, bandage and keep it clean. It sucks and may prevent you from dancing for awhile, but stay strong!

All these 4 points are interrelated, you may or may not have a hard time finding the right combination for you but keep trying!

If you have ANY questions, don’t be scared to message me. I will respond and I can do it privately if you ask me to :) Keep on dancing <3!

Not me but tagged for helpful tips!

athinnerslice: TIP: Don’t worry if you can’t make it through...

Thu, 13 Sep 2012 14:40:21 -0400

athinnerslice:

TIP: Don’t worry if you can’t make it through the whole workout! Do as much as you can and then take a break and do some more. The more you do it, you’ll find yourself getting stronger and being able to do more at a time. Be proud of yourselves for trying!

QUESTIONS about the workout? Or anything? Ask me HERE!

Follow ME for more workouts, weekly challenges, motivation, and advice. I’m always happy to answer questions whether they’re fitness/weightloss related or not. Feel free to request different types of workouts too!

soulspin: poledancingfairy: my kitty terrorizing me while im...

Tue, 11 Sep 2012 17:27:03 -0400

soulspin:

poledancingfairy:

my kitty terrorizing me while im trying to pole :/..good thing i love him.

lmao! Silly!

I miss my kittens :(((

chikcs: jenyne butterfly (lady in the 2nd gif is sarah scott)

Tue, 11 Sep 2012 13:31:01 -0400

chikcs:

jenyne butterfly (lady in the 2nd gif is sarah scott)

athinnerslice: Leg stretch routine, as requested. If you have...

Tue, 11 Sep 2012 09:56:18 -0400

athinnerslice:

Leg stretch routine, as requested. If you have any workout/stretching routines or any questions in general, feel free to message me!

LUNGE WITH BACK LEG STRAIGHT:
From a standing position, take one leg forward and bend the front knee, making sure your knee does not go past the toe. Keep your back leg straight and sink into the stretch as deeply as you can

SPLIT LEG FORWARD BEND:
From a standing position, take one leg about 2 feet in front of the other, toes facing forward. Keeping a flat back and hips in line, slowly bend forward.

ONE-LEGGED HAMSTRING STRETCH:
Sitting on the ground, straighten one leg in front of you and bend the other leg so the foot is touching the opposite leg’s knee and the knee is on the ground, creating a figure 4 shape. Slowly bend forward toward the toes of your straight leg while keeping your back straight.

PIKE STRETCH:
Sitting on the ground, straighten both legs in front of you. Keeping a flat back, slowly reach towards your toes and try and bring your chest toward your knees.

PIGEON POSE:
Sitting on the ground, bend one leg and straighten the other leg behind your body. Sink into the stretch, trying to drop your hips as close to the ground as possible. (VIDEO)

SPLIT:
With one leg in front of the other, sink as far as you can comfortably go into a side split.

SPLIT ON BACK:
Lying on your back with legs extended, bring on leg up into the air. Grab the leg in the air at the calf or ankle (which is most comfortable) and draw that leg as close towards your chest as comfortable. Make sure to keep your hips in line.

STANDING SPLIT (UPWARD):
Facing a wall, take one leg up the wall as high as comfortably possible, sinking into a split.

STANDING SPLIT (DOWNWARD):
Facing away from a wall (back towards the wall), reach down and touch the ground bringing one leg up against the wall into a split position. (first part of this VIDEO)

NOTE: For strong splits, it is really important that you practice all variations of the splits, not just sinking towards the ground. So make sure you do the back split and standing splits!

Photo

Mon, 10 Sep 2012 13:17:00 -0400

athinnerslice: Leg stretch routine, as requested. If you have...

Sun, 09 Sep 2012 01:20:44 -0400

athinnerslice:

Leg stretch routine, as requested. If you have any workout/stretching routines or any questions in general, feel free to message me!

QUAD STRETCH:
Standing with feet hip-width apart, bend one leg behind you, catching the ankle with the opposite hand. Keep your back straight and continue to pull your bent leg toward your lower back until you feel a stretch in the front of your thigh.

SEATED ONE-LEGGED STRETCH:
Sitting on the ground, straighten one leg in front of you and bend the other leg so the foot is touching the opposite leg’s knee and the knee is on the ground, creating a figure 4 shape. Slowly bend forward toward the toes of your straight leg while keeping your back straight. Hold and then repeat, switching your legs.

PIKE STRETCH:
Sitting on the ground, straighten both legs in front of you. Keeping a flat back, slowly reach towards your toes and try and bring your chest toward your knees.

BUTTERFLY STRETCH:
Sitting on the ground, sit with your feet touching, knees bent, and lower your knees toward the ground. Place your hands on your knees and gently push them towards the ground. For a more intense stretch, lean forward as much as you can.

STRADDLE STRETCH:
Sitting on the ground, open your legs into a v-shape as wide as possible (hold this for at least 20 seconds just warming your legs up to the stretch). Taking one arm over to the opposite leg and hold (VIDEO). Once you’ve done both side, holding the straddle, walk your hands out in front of you as far as you can (VIDEO)

STANDING HIP FLEXOR STRETCH:
From a standing position, take one leg forward and bend the front knee, making sure your knee does not go past the toe. Keep your back leg straight and sink into the stretch as deeply as you can. Repeat on the other side.

STANDING CALF STRETCH:
Stand about 2 to 3 feet away from a wall and place your hands on it. Keeping your feet in the starting position, lean towards the wall feeling a stretch in the back of your calves. You can also place one leg in front of the other, bending into the front leg to stretch each calf separately.

athinnerslice: Follow ME for similar workouts, challenges, and...

Sat, 08 Sep 2012 13:29:00 -0400

athinnerslice:

Follow ME for similar workouts, challenges, and motivation!

athinnerslice: September Challenge: Throw a walking challenge...

Thu, 06 Sep 2012 10:56:26 -0400

athinnerslice:

September Challenge: Throw a walking challenge into your week every couple of days (or every day)! Spice up your daily routine a little.

Walking challenges will be changed weekly, so follow me (athinnerslice.tumblr.com) for the updated workouts and past workouts.

athinnerslice: MOVES INDEX: SHADOW BOXING:Start in a plie...

Wed, 05 Sep 2012 17:50:26 -0400

athinnerslice:

MOVES INDEX:

SHADOW BOXING:
Start in a plie squat, knees turned out (does not have to be a full squat since you’re not focusing on legs). Hold arms in front of you, elbows bent, in a boxing stance. Punch across your chest with one arm then with the other arm, keeping your body controlled. Repeat.

PUSH-UPS ON KNEES:
Kneel on the floor with your ankles crossed. Place hands on floor slightly ahead of your shoulders and a little wider than shoulder-width. Slowly lower your body towards the floor, trying to engage your chest muscles. Repeat.

CHEST PRESS:
Lie on your back with knees bent, feet on the floor. Holding weights, lift your arms above your chest, palms facing each other. Slowly bend your arms so that elbows are at 90 degrees, then press back up. Repeat.

CHEST FLY:
Lie on your back in the same position as the CHEST PRESS. Keeping a slight bend in your elbows, lower your arms perpendicular to your body, in line with your shoulders, then lift the arms back up to meet in starting position. Repeat.

WALL PRESS:
Facing a wall, place your hands on the wall about 2 feet apart at shoulder height (fingers pointing upward) and feet a little wider than hip-width. Lift your heels and bend your elbows, taking you into a vertical push-up against the wall. Press back to start, keeping a tight core, and repeat.

athinnerslice: MOVES INDEX: PLIE SQUAT JUMPING JACKS: Like...

Tue, 04 Sep 2012 14:53:59 -0400

athinnerslice:

MOVES INDEX:

PLIE SQUAT JUMPING JACKS:
Like regular jumping jacks except when you jump out, land in a plie squat - knees and toes turned out, squatting into your inner thighs. Push through your inner thighs to jump back up.

PLIE SQUAT PULSES:
With knees and toes turned out, legs slightly wider than hip-width, squat down. Hold squat and pulse up and down.

FIRE-HYDRANTS:
Start in a table-top position on hands and knees with knees hip-width apart and hands directly under your shoulders. Keeping your core tight, draw one knee up and then open the hip to the side, away from the torso, parallel to the ground. Picture a dog lifting its leg, for lack of a better explanation.

ALTERNATING SIDE LUNGES:
Start in a standing position, legs hip-width apart. Step one leg out to the side and bend into the knee deeply (do not let the knee go over the toe). Return to standing and repeat with the other leg.

DOUBLE LEG LIFTS:
Lying on your side, lift top leg up a few inches, so there is a gap between your legs. Keeping the distance between your legs and your inner thighs tight, lift both legs off the ground. Lower and repeat.

KNEE-TOE CLAMS:
Lying on your side, bend both knees slightly. Keeping your toes/heel together, open your knees up. Then bring your knees together, letting your top foot lift off the bottom foot. Keep alternating touching your toes and then your knees.

NOW TAKING WORKOUT REQUESTS. GO!

Tue, 04 Sep 2012 14:10:47 -0400

athinnerslice: September Challenge: Throw a walking challenge...

Wed, 29 Aug 2012 20:42:00 -0400

athinnerslice:

September Challenge: Throw a walking challenge into your week every couple of days (or every day)! Spice up your daily routine a little.

Walking challenges will be changed weekly, so follow me (athinnerslice.tumblr.com) for the updated workouts.

Burpees:Start standing, bend forward and place hands on ground. Jump your feet back into a plank position. Do a push-up. Jump feet back to a forward bend and stand up.

Tricep Dips: Do a reverse plank with your hands on the bench (your back is to the bench). Bend your arms, doing a reverse tricep press and then straighten.

Inner thigh workout as requested! Keep the requests coming :)

Mon, 27 Aug 2012 15:17:45 -0400

Inner thigh workout as requested! Keep the requests coming :)

Pole Dance Workouts

On holiday? No gym? In a dorm room? Not much time?These are...

For my progressive students

Walk to pole, walk around pole “walking” spin - 3 steps sunwheel spin - 1 step Dip - step to invert side Invert Split invert on drop in music - HOLD 5 sec! Knee flip Fall back Handstand (or pull fall back up) V-legs to ground (or seated on pole) Invert (or aerial invert) Gemini

The Number Game: Fitblr Edition

athinnerslice: Follow ME for similar workouts, challenges, and...

athinnerslice: Follow ME for similar workouts, fitness tips,...

athinnerslice: Follow ME for similar workouts, challenges, and...

bellalani: missdrusilla: STOP THE SLIPPAGE! A 4-Point Pole...

Room Temperature

Pole Finish

Pole Diameter

Skin Type and External Products

athinnerslice: TIP: Don’t worry if you can’t make it through...

soulspin: poledancingfairy: my kitty terrorizing me while im...

chikcs: jenyne butterfly (lady in the 2nd gif is sarah scott)

athinnerslice: Leg stretch routine, as requested. If you have...

Photo

athinnerslice: Leg stretch routine, as requested. If you have...

athinnerslice: Follow ME for similar workouts, challenges, and...

athinnerslice: September Challenge: Throw a walking challenge...

athinnerslice: MOVES INDEX: SHADOW BOXING:Start in a plie...

athinnerslice: MOVES INDEX: PLIE SQUAT JUMPING JACKS: Like...

NOW TAKING WORKOUT REQUESTS. GO!

athinnerslice: September Challenge: Throw a walking challenge...

Inner thigh workout as requested! Keep the requests coming :)

Walk to pole, walk around pole
“walking” spin - 3 steps
sunwheel spin - 1 step
Dip - step to invert side
Invert
Split invert on drop in music - HOLD 5 sec!
Knee flip
Fall back
Handstand (or pull fall back up)
V-legs to ground (or seated on pole)
Invert (or aerial invert)
Gemini