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Perfecting inverts
Hey,
I have recently gotten invert down, in the past few months. I can do a range of different moves from invert (gemini, butterfly, jade splits etc) but I can’t get up in to inverts gracefully. I can get in to inverted v fine, but the only way for me to invert is to hook my legs on the pole and pull myself up with my legs. This means I can’t get straight in to gemini from inverted v and all my inverts just look ungraceful when I’m entering them.
When I tried not hooking my leg first, it felt like all my back muscles were really straining to lift my butt up towards the pole (despite trying to engage my core). Am I lacking core strength to be able to lift my butt/crotch towards the pole? Does anyone have any advice on exercises or techniques that I can use to improve my inverts?
Thank you!
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6 Replies
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Have you tried my Invert program? You’ll find tons of advice, exercises and drill for perfecting inverts. https://www.studioveena.com/lessons/view/574d064b-b39c-4d95-9d2e-0010ac110006
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Thanks! I’ll get started on this 🙂 I’ve had a quick look and your invert tips video is brilliant! Just need to squeeze in the time to practise now 😀
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I agree Veena’s program is probably your best bet. Just a reminder no matter what please don’t give up! You are more than capable of a stunning and graceful invert to chopper.
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This is a rookie’s personal experience 🙂 10 days ago, I gave myself a 100-day goal to achieve a certain move. I make this goal really organized, journaling every day, making plans for every day, etc.
Without knowing anything about how difficult stuff on the pole is, I decided that for the first 10 days, I will do the tuck-ins while hanging on the pole. I chose number 50 a day. (ha ha, yea, I know… what did I know?). The first day, when I tried to do it, I was horrified. I couldn’t do one! I was hanging there for life, like a sack of potatoes, and I couldn’t lift anything on the bottom of my body. But I am so competitive with myself, so somehow, I squeezed out one (ugly one) after another. I did 50 all together and almost died 🙂
To my surprise, my body somehow figured out how to do it, and the next day I could do 5 in a row. Still ugly, but hey, it was a movement. I did it day after day, and it was becoming easier. Still hard for me to hold on (I am heavy). I went to my Sunday class and we were doing the V (split) inverts, and to my surprise, I just lifted my legs there, without kicking them up, like it was nothing. I surprised myself. It was easy!
My long story wants to say that working on those tuck-ins really helped. I can now touch my feet to the pole above me with straight legs when I do them, and it is only day 10.
💪
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Oh wow that sounds amazing! I have been practicing my tucks, it’s the one thing I can actually do really well compared to my pole buddy! I will keep practicing my tucks as well as the invert program. Thank you 🙂
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Suzanna’s goal is a great idea, I love it! I do have one suggestion to modify it to keep everyone moving forward. The goal of however many of something every day is nice, but over time it can wear the body down and you end up with an injury, slowing progress to a stop! Not what we want. I always suggest giving whatever muscle group you used the day before a rest the next day. This allows for faster progress because you reduce the risk of injury and most bodies respond really well to having rest. Rest is when the body repairs so it’s equally important to allow the body to have a break. The Invert program and all of my programs are designed in a way that allows you to recover and repair.
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