[Veena]

There are!
If you have a pole at home try these lessons:
Pole row
Pole hold
Pole UP (I don’t think I have a lesson for this one) Grip up higher than pole hold and literally pull up, make sure to switch hand placement.
Descending scissors
The Chest and back routine

Advanced pole stuff that would help: Shoulder mounts (if you can’t yet try the 30 day nailed it shoulder mount program)

Off pole:
Wide rows
High rows
Lateral pulls
Hands and elbows planks

Don’t forget to keep things in balance and focus on the body as a whole, it all works together.

[Veena]

Oh and here’s the lesson you were looking for https://www.studioveena.com/lessons/view/56e35448-8598-47cf-8c9c-024fac110003

[Veena]

I see what you mean…. bamboo can be slick. I would put your chair on a yoga mat. 😊

[Veena]

Have you watched the lessons that go with each move?

[Veena]

I saw …. because you tagged 😊😊😊😊yay🎉

[Veena]

I really do envy the shorter girls, you can be so powerful!!! The grass is always greener lol

[Veena]

It would be great if you could go back and tag…I check to see that everyone was tagged.😊

[Veena]

These are great ideas and replies! I think most of us have struggled with body issues (I sure have) and I agree that finding clothing that you feel makes you look nice is so helpful. It can be as simple as finding the right pole shorts or leggings (not every style looks good on everyone!)

Remember that the people who react to you in a negative way on social media are UNHAPPY. If you’re a person who is satisfied with who you are and where you are in life you don’t feel the need to try and hurt someones feelings, I feel sorry for haters. What others say about you says FAR more about them!

Last thing…most of what you see on IG is the BEST that person can do or has done. It’s far from reality for the most part.

[Veena]

Ttmontes. If you’re asking about if you can lift weight and pole yes! I use to lift and pole, now I just pole or do body weight work cuz it’s fun. I suggest doing any strength based work on the same day when first starting pole. This will give you enough rest days. However, if you’ve been seriously lifting for a while, feel free to continue with your normal weight training and add pole in 3 times a week. The most important thing is to listen to your body and if you’re not recovering it’s time to back off.

[Veena]

You can work on the invert program. This doesn’t mean you will achieve an invert right away but it’s a great technique and strength builder over all.

[Veena]

Hi and welcome! There are TONS of polers over 40! I didn’t start pole dancing until a month before I turned 30, I’m now 40 and it’s still the best exercise I know of. I have never been a dancer or gymnast. My background is in personal training, which is why I’m focused on strength building first and technique to prevent injuy.

If you start with a good foundation (like the method I developed) you can start learning pole dance anytime, it doesn’t matter what your age or fitness background is. Keep in mind that all lessons are place in order so no matter what category you look at always watch the first lesson and it will answer many common questions and get you started off right.

As mentioned, the 30 day take off was created for those with no background in fitness or dance so starting there is a great option.

[Veena]

To see progress? 3 to 4 times a week. If you’re new to exercise having rest days is very important and poling daily can lead to overuse injury, like tendonitis and shoulder issues. It’s important to develope strength needed in shoulders and other areas so you can progress safely, but using the same muscles over and over without rest won’t help.

If you follow ANY of my 30 day programs you’ll find a balanced layout that allows for progression and adequate rest.

Also if you just like to pole for fun, there’s nothing wrong with once a week or less, just don’t expect heaps of improvement. You can still have fun and benifit from pole even if you stay at beginner level. 💜

[Veena]

Yep 👍

[Veena]

I did a fb live all about body waves. I think I shared it to the fb group too! I get the link for the video off fb friends my phone 😓

[Veena]

Try reassembling it and if that doesn’t change it call xpole.😊