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Training Legs for Pole???
Hey everyone,
I've been pole dancing for almost two years and in that time, the only workouts I do are pole and legs training at the gym once a week or every two weeks. It's gotten to the point where I find myself dreading going to the gym and it's because 1.) it's boring https://www.studioveena.com/img/smilies/icon_e_confused.gif and 2.) I'm not sufficiently motivated because I don't feel like it's helping me in my sport of choice – pole.
I've learned that the only way I will stay motivated and on track to workout is if there is a "greater purpose" behind the working out; in other words, I don't want to do it if it's strictly about "being in shape" or "staying healthy" – I need a reason. I have no problem (and enjoy) the strength training I do on the pole because I know it's gonna make me stronger for tricks, etc.
So, my question is this: what is everyone's training that they do for their lower half that helps them be stronger for pole dancing, tricks, etc? Help!
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17 Replies
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Do they have spinning classesat the gym? That really works the legs good and is a lot of fun!
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as far as lower body goes, i do weighted squats and sumo deadlifts as my main exercises. To supplement, weighted lunges.( I do other leg exercises as part of my pole and flex classes.) i do these at home – hate gyms – and don't spend too long on them, but do something most days with no more than 2 days rest if i can manage it.
saying that, it's my arms and shoulders, not my legs that i feel i need to work more!
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I'm verrrrry familiar with what exercise to do at the gym – I'm looking for something for legs that will help me have more strength and stamina in my tricks and dance.
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Pole Pile https://www.studioveena.com/lessons/view/4db1cc62-f320-44aa-9e20-61e50ac37250
Pole Leg lifts (with a focus on turn out too) https://www.studioveena.com/lessons/view/4db34cf5-c2bc-4c39-9487-24560ac37250
Booty lift https://www.studioveena.com/lessons/view/4e1c4be5-5b78-4af7-8392-02670ac37250
Booty squeeze https://www.studioveena.com/lessons/view/4e1d9e69-f62c-4b3e-81b1-4b380ac37250
Hip flexor lift. This will help improve your ablitiy to lift the leg up https://www.studioveena.com/lessons/view/4e1af31f-dc20-4e77-bd07-301c0ac37250
All of these moves will help with turn out, extension, and stamina, while dancing.https://www.studioveena.com/img/smilies/icon_flower.gif
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Squats on the pole. Get into standing crucifix position on the pole, squat back, use hams/quads/glutes to pull yourself back to standing position. Strengthens grip because you need to be able to keep yourself up on the pole without hands, strengthen legs in a biggggg way.
I got this one from Pole Xperts (I think) on their FB page.
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I like everything that everyone suggested. I also love to ride my bicycle. The best wokout on it is when it's a windy day. Whew! Plus, I get the added bonus of cardio. I try to engage my abs while riding as well.
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Seriously, you guys ROCK! Thank you for these awesome tips – I'm gonna go check out the Pole Xperts page to see more of this whole pole squats thing cause I'm unsure of what a standing crucifix is. Much love to you guys and keep the suggestions coming, I love seeing what you all do.
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Found it! Wow, this one's gonna kick my ass – just what I need!
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I've recently started taking ballet lessons. I hope it will strengthen my legs, help my dancing technique and improve my posture…
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You might like Cardio Barre if they offer it in your area. Its pretty much ballet mixed w/pilates & flexy training. I liked it but the studio that has it is really far from me 🙁
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That's the one, Brandi HouseofCherry! (BTW, I love your goods, need to place an order soooooon!).
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Thanks! Mention you heard about the boutique through Veena and I'll throw in a sexy little freebie. https://www.studioveena.com/img/smilies/icon_flower.gif
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I feel like I get a lot of upper body work just poling and my inner thighs and quads get a workout too…I don't skip either upper body or those leg parts when I weight train, but on leg days I tend to focus on hamstrings, butt and calves more: deadlifts, bridges, "butt blaster"/donkey lifts on a cable machine, lunges that emphasise the hamstrings etc
I do the pole squats as part of my regular pole warm-up.
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Wow!!! I am SO going to do that pole squat, never seen that before and my ass has been feeling a little less tight lately so I was wondering what to do to get it a little more bootylicious!
Re: your question, I know zumba is the craze of the moment (at least it is here in the UK!) but I found when I started doing that twice a week my legs and bum toned up fairly quickly. I can't go to the gym unless it's a dance class (HATE gyms!) but I reckon that zumba (IF it's with a really good instructor and has alot of real dance moves in it) is a pretty good mix of cardio and leg/bum toning.
Also – never seen your site before and just had a look and LOVE the stuff! 😀
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As my picture shows, I'm a fan of martial arts. 🙂 I haven't really been practicing it for a long time (I still teach once a week or so though) and it's not really pole-specific at all, but it's kept me springy and strong. I'm sure it's helped with some pole moves having that strength base (holding out kicks and stances during class must be doing something), and it's the only reason I'm anywhere close to splits. 🙂
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