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I’m having a hard time
Hi everyone,
I took up pole classes up till intermediate level about 3 years ago and then stopped when I got so busy. Last week I just signed up for studioveena's online pole lesson because I had gained a lot of weight and after buying my own pole I decided pole dance was the way I'm going to get back in shape and exercise.
I have gotten so heavy that even basic exercises and routine on the pole are now very difficult. My first beginner pole strength routine covered in the lessons and I cannot even lift myself up on the pole hold and stretches are so darn painful.
Anyone can give me some guidance on how to start, at a pace where I need to push myself to improve and yet gentle enough on my body that I won't feel like giving up all the time.
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8 Replies
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It sounds like a good start to me! Even if you try a move or hold and are unable to do it the way you want to, just the act of trying it several times will increase strength for next time. So don't feel like your efforts are in vain.
If you're unable to hold your body weight in a pole hold, you can get yourself into position for the hold and leave your toes on the ground while concentrating on supporting as much of your body weight as you can with your arms and shoulders. Hold that for as long as the pole hold calls for and call it good. If you keep it up you will be back to supporting your full body weight soon and it will only get better from there!
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Veena's conditioning moves are great. Check out her videos that discuss how to start and suggested workouts per week etc. Allow yourself sufficient rest and when your muscles are recovering you can work on transitions, gentle floorwork or flexibility training. Customize this for you… its your pole journey.
If you are feeling really discouraged or like quitting… see if you are pushing yourself too hard or not allowing yourself enough recovery time. Stretching may cause some mild discomfort or tension but really shouldn't hurt… are you pushing too hard while stretching?
Be proud of yourself for starting up again. You will get back to where you were and likely pass it before you know it.
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The girls have great suggestions. In addition to conditioning and watching all the getting started, remember the pole strength routine is not meant to be easy. It's not the Beginner section because the lessons are "easy" but rather they are necessary for building strength and technique needed to prepare the body for pole…. In fact, I recently had time off the pole only weeks and could only manage 5 knee tucks! Also be sure you've worked on the individual pole strength first. The conditioning lessons are super important.
Make sure to write down and track your reps, so you can look back and see if you're improving. Just managing one more rep is GREAT and it is a big deal!
For things like the Pole Hold, remember you can grip the pole between the knees too, until you're strong enough for arms only. Stay with the beginner variations until you can reach 12 reps, then move to the more challenging variation.
Try working on the transitions and floorwork too, these are fun ways to build confidence with the pole again and strength! Getting back into poling always feels frustrating the first few sessions or even weeks, but it will get better !!https://www.studioveena.com/img/smilies/icon_heart1.gif
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Just remember to have fun!
When nothing works I just pump up the music and take "sexy breaks" when it's all hip circles and pole turns and hair flipping…
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Hi, I hope I can be of some help. I had a baby in December and had spent 18 weeks off of the pole. It might not seem like a lot, but my entire body compostion had changed. I had even stayed on the pole until 30 weeks pregnant(was shoulder mounting,inverting and all)! but when I returned I had to even learn how to climb again! I did what I could when returning, after all I do have two children and I am nursing every 60-75 min. So, when returning, every week was different as to my schedule. Some weeks was a Monday and a Friday, while others I might get Mon, Tues and Wed. The next I might not make it at all. I'd pop in a stretch DVD at home on days too to get in the groove of things. I had lost my splits(all three sides). Some woman get surges of relaxin while pregnant, while I had to work hard just to maintain. I started a thread that was my post partum thread(it was either 8-9 weeks) I made weekly goals and didn't beat myself up if I didn't make one. I simply changed or altered my next weeks goal. I couldn't shoulder mount or invert when returning. There were days that I wanted to cry b/c I couldn't do it. My mind knew the moves, but my body's muscles had changed. Today, 5 months later, after dedication and hard work- I now have all of my splits back, shoulder mount, inverting and all. I am not at the level that I was b/c of holding my moves and strength but its a start. I even submitted to USPDF this year b/c I am very proud of where I have come in 5 months. You can check it out on the forum thread here so you can see about where I am now.
You can do it! Remember its been 3 years, so give yourself TIME! Your body has to build up the strength to move on your pole. Every spin is holding up our bodys weight so give it some credit. My body feels very heavy to me too b/c I am a different weight than prepegnancy, but you will build up to it.
I also lost 8 inches off of my waist since returning to pole(I had already lost 30 lbs when returning but my waistline hadn't moved much so this was a big deal!) My waist is now prepregnancy size again.
I also jumped into some classes that are intermediate even though I am advanced level just to get the basic moves down again. You want to remember the basic points of the moves for example.
My advice is to make some goals but not in the form of how or when you lose weight. For example make some goals about what days you can add pole/excercise/stretching etc. Than add to that or change it each week. In time, you will see results!
Good luck! I look forward to hearing how you are progressing!
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I just started poling in March and I am experiencing the same things. I guess you just have to start all over. Your muscles have memory so you will probably bounce back quicker than if you were just starting. Obviously you have to be extremely strong to do this sport. Give yourself a break. I have never had a baby but I can only imagine how it must affect your body not to mention the sleepless hours being a Mother! Just get on your pole and enjoy yourself. You'll get your strength back before you know it!
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Hi Ladies,
Thank you so much for all your advice and encouragement!
I guess because I have done pole before, I knew I can do it so I feel frustrated when I realized like wow I actually couldnt and that was kind of demoralizing. I know I had to progress slowly but I wasnt expecting that my body will go into a "shock" because like you said muscles have memory, I refuse to think that my strength could have just gone down to zero.
I now know better…there's no shame in starting over!
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Really appreciate this thread. I purchased a pole half a year ago and it's just been in my living room, looking pretty. I was SO discouraged by my lack of upper body and core strength, that I just didn't do anything with it. Too boot, the weight I had managed to lose (~ 30 lbs) I have no re-gained and am now about 70 – 90 lbs overweight. That's very discouraging.
I had contemplated purchasing a pole for a long time and finally decided to just go for it since the 2 classes I had taken previously were so enjoyable, but I really couldn't afford to take studio classes at this time. I don't want this to be a decision to have back-fired and will try to find a way to purchase the year-long plan today – THANK YOU, Veena, for the cyber-sale! A structured, slow and progressive plan is hopefully the way.
Cheers, Sabine
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