polergirl
Forum Replies Created
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The thing with crunches is that you have to do several different types, plus back work, in order to work the whole core. I do a whole cavalcade of core work in the interest of strengthening everything equally, but here is one that will allow you to work the whole core, and the best thing is that you can do it anywhere. https://www.studioveena.com/img/smilies/icon_e_smile.gif
Sit or stand up straight with neutral pelvis. Take a deep breath in, and as you release the breath tighten your entire core (if you’ve ever worn a corset, think of that sort of tight feeling). Hold it while you take a few breaths–which, if you’re tight, you should have to do from your diaphragm or the tops of your lungs. They’ll be shallow breaths, so don’t hold too long or you can pass out. Release, then repeat. I do this several dozen times a day. If you do it right it will tighten your entire core girdle while bringing your shoulders down and back, so it’s good for you in a lot of ways!
A great oblique exercise (these don’t seem to get a lot of attention but they’re important!!) is to stand with one leg wrapped at about hip height around the front of the pole. Start out with arms across chest–the further out your arms go, the more difficult the move will be. Bend to the side opposite of the leg that’s up. Go slowly down, then pull yourself back up. Repeat, repeat, repeat.
For lower abs, I love a good ball/simulatedinverted V exercise–lie on your back on the floor, holding one of the swiss balls directly above your chest. Roll (don’t kick or use momentum to swing) your legs up in a spread tuck position, then straighten them into a V and bring them past the ball until you are in a general inverted V position, just on the ground. Hold for 3 seconds, then release slowly and lower your legs back to the ground. Repeat.
I love core work. Love love love love love it.
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Yeah, see, that’s still graceful and she has those mile-long legs. No fair, I say, no fair!! https://www.studioveena.com/img/smilies/icon_lol.gif
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Yannow, I actually did see that video of Felix falling and had completely forgotten. So. Apparently I just need to learn to cover mine better–rather than my OMGOMGOMGOMGOMGOMG face? Just what I need….something else to work on! https://www.studioveena.com/img/smilies/icon_lol.gif
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LOVE that pic–it’s priceless! How does one vote?
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I will try to come out….but I have a verrrry early morning the next day and SO need a decent night’s sleep. But I will try!!!
FYI, the pole is no longer on the stage– it now sits on the floor. Concrete and can get crowded when a good band like Controversy is playing!!!
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Flinging=owie! So don’t do that LOL. How are you letting yourself down? Until this is rock solid for you, I’d suggest lowering yourself as far down as possible….shifting your weight as you go…..before letting go. It may even help to put a hand below and "walk" yourself down.
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I have a pole journal with notes, moves, things I want to try, combo possibilities, the works.
That said, I still tend to revert back to some of the same moves when I freestyle…..which is all I ever do. I only choreograph major moves for certain times. Everything else, I wing it and am trying to get better about not repeating.
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And you know what else….I pole better with others. Does anybody else do that?
I suck when I’m alone, like really bad. But when I’m with other people I can do all kinds of stuff LOL….it’s wierd https://www.studioveena.com/img/smilies/icon_scratch.gif
I can be a little like this. I think being around other dancers just inspires me to push a little harder, move a little more fluidly, etc.
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Oh geez. I have a bunch! Karol for SURE, and Fleur is right up there. For sheer batshit fearlessness, Shadow. Emphatically Silent, who I think is our own Philly Pole Jess, has some of the most creative moves and transitions I’ve seen.
And all my other YouTube favs and subscriptions LOL.
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PB, I don’t think anyone here looks down on folks who are self-taught, at least I sure haven’t read it that way. We all love pole dancing or we wouldn’t be here. Personally, I have safety concerns for dancers who are exclusively self-taught (and by that I mean "oh hey, I saw this cool move, I’m gonna try it" vs. lessons like Karol’s tuts or Veena’s lessons, etc.) because I think there is great value in being coached as to body mechanics, etc. I have been involved in sports and physically challenging activities my whole life, so I have good body awareness and that helps. Many folks don’t, no fault there, and pole dancing can really do a number on one’s body. Our rotator cuffs are delicate flowers and we need to protect them!
IMO, it’s the exception, and not the rule, that someone has a natural affinity for pole and can suss out how to do moves SAFELY without a little help of some sort. For the rest of us, there are studios and Veena’s lessons. https://www.studioveena.com/img/smilies/icon_e_wink.gif
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Hooray!!! Breakthroughs are so awesome, aren’t they? And sometimes if I’m having trouble with something (like your frustration with the standing spin) I’ll just leave it for a while and come back to it. I honestly think my brain and body continue to process it, and a lot of the time when I come back it’s there. You can do it!! And in the meantime, just CKR and hang upside down to your heart’s content. https://www.studioveena.com/img/smilies/icon_e_smile.gif
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ChemGoddess, I am SO glad you posted that, because that was literally going to be my next shoe buy. I love the look of those! However, if I can’t pole in them, they aren’t worth it to me. Bummer.
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When you go into the standing spin, what do you do with your legs? There are two ways I’ve seen people go into it, and I think it’s worth trying both. You might find that one is better for you personally.
The first is to do like a regular fireman: swing outside leg around and up, tuck inside leg behind pole, pull up with arms, push down (basically you’re more just extending them than really pushing most of the time) with legs, and "stand."
The second is to go into it like you might a spinning climb. Swing outside leg around and up, and WHILE you’re doing that, pull up with your arms and plant that inside leg, hooking your foot on the pole like you’re going to climb. If you have enough momentum, this won’t stop your spin, and you can use the swing/outside leg to keep you rotating by whipping it around nice and wide.
Hopefully that makes sense.
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For the standing fireman, I think it helps to get those legs up as far as possible so when you pull up with your arms and slide your legs down, you’ve got further to go. Maybe try it in pants or legwarmers because then your legs won’t be able to grip and slow you down. https://www.studioveena.com/img/smilies/icon_e_smile.gif
The dizzy lizzy/side spin is a FAB spin, IMO. I normally do mine tucked because I like the extra rotations I get but even with one leg extended I still spin a fair bit. As you wrap that inside leg up to the front of the pole, make sure it’s high, and your hand should be low. In order to get good spin you need to be as perpendicular as possible to the pole–this will also help you keep your position because you’ll be using the leverage between your arm, the pole, and your body to push against each other. Thrust your hips forward as you push off because this will give you better momentum.
SPINNNNNNNNNING is fun https://www.studioveena.com/img/smilies/icon_cheers.gif
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My friends love it when I wear my light-up shoes out… makes me super easy to find anywhere, LOL.
