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Leg Exercises
So, I have been very lazy with my leg routine which I was usually very vigilant with (heavy squats, leg press, deadlifts, lunges, etc max weight). I have been exhausted lately with poling more often and I have no desire to go to the gym. I also carry most of my weight in my lower body so it is a trouble area. The gym has been boring, and the equipment is usually taken up when I go there. I usually see pole dancers with insanely toned legs and pole has not been toning up anything besides my back and arms. I’m in the more advanced classes at my studio so a lot of time is used on ayeshas and handsprings. Do any of you have ways besides weight lifting that tone your legs and butt?
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13 Replies
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Hello, Fcolace!
It sounds like you’ve been doing lots with pole dancing- things like Ayesha’s and Handsprings are pretty advanced, and your back, shoulders and arms are really going to feel it! A lot about pole dancing can be very upper-body focused, so seeing changes there isn’t surprising.
As you said, you carry more of your weight in your lower body, and you feel that it’s a “problem.” Working the muscles in that area, however, is not likely to change the weight you carry there. “Spot reduction” of fat on a person’s body is a myth, and it’s unfortunate that it’s still perpetuated.
In order to reduce the fat on one’s body, you need to burn it. Muscle increase, strength training, is going to “tone your muscles,” but they live underneath the fat.
The ONLY way for a human body to burn fat is in the presence of oxygen and heat- in other words, a cardio-oriented workout, which you do for at LEAST 20 minutes. Scientifically speaking, at the 20 minute mark, most people have increased their internal heat enough, and introduced enough oxygen into their bodies, that they can now access the fat they carry, and burn it.So, a good cardio workout, done frequently, should help you see the results you want! Running or cycling can definitely do the job, and also works the legs! I’ve found running to be excellent for my muscles, as well as burning off some fat, all over my body.
Hope that helps!
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Ive been poling since jan this year and noticed my upper body bulking up pretty quickly but no difference in my legs, I got a pair of keg weights in November and started wearing them once or twice a week to do my warm up for pole and it’s only since then I’ve started to notice real definition in my legs =] and I take the stairs in work at least 3 times a week. Every little helps ! =] ♥
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Haa LEG weights
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There are many individual lower body strength exercise in the lessons here! Also I have a few lower body strength routines that are great for not only strength but improving leg lines! Check out the routine and combo section to see all of them! https://www.studioveena.com/lessons/view_category/routines-pole-lessons
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Thank you for all your responses! I know I cannot spot reduce, I just feel like my lower body isn’t getting the attention my arms, back, and shoulders are getting at the moment. I just want to even out my exercises and weights have gotten so boring and tedious for me after 2 years. I will try these suggestions thanks again!
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Forgive me if I’m repeating an earlier suggestion, I didn’t read the entire thread. You could try dancing in shoes, they add weight to your feet making everything (especially straight leg work) much harder!
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Five years of aerial training made my body disproportionate. I started incorporating legs into my workout routine a little over a year ago. I’m do heavy compound lifts. Not only has my body improved, but my aerial work has improved considerably! You only need a couple days, I’d just make them count by hitting the squat rack. You may find your pole improves too.
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Veenas lower body workout routine is excellent 🙂
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I don’t have a gym membership, I do everything at home. One ting that helped me tone is wearing ankle weights and I would go for a walk I would even wear them under my pants at work, no one knew I was wearing them. Weight training is important when it comes to toning, so I would sneak it in that way. I also do barre ballet type exercises. There are a tone of DVD’s out there that will give you a great ballet leg workout.
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I agree. Lots of cardio. I am the same way about the gym. Everything about it is so boring to me. One of the many reasons why I chose pole fitness.
A fun easy way to get that cardio in…hooping for 15 20 or 30 mins at a time. You can purchase a dance hoop for under $40. My favorite way to do cardio! -
My legs and butt were the tightest and leanest when i rollerskated regularly.
I can sympathize with you when you mention boredom bc i would rather do ANYTHING other than conventional cardio or gym stuff. Perhaps skating or even something like skateboarding might keep your interest? also- caterpillar climbing is insanely good for working out the legs and bootay. try to incorporate those into your free dances. 😀 -
maybe you should look into ballet workouts like Cantetinza suggested as they are perfect for leaning out and toning the legs. The workouts are slow paced but because they involve dance, I don’t consider them boring. Also look up lower body pilates and callanetics routines on YouTube. Both workout styles are extremely beneficial to dancers as they not only increase strength but flexibility as well.
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Thank you for all your ideas everyone! They all sound great and things that will actually be fun to do 🙂
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