Buildling strength without breaking the bank
Fitness equipment is really expensive. Gym memberships are, too. But pole dancing is hard work that requires strength, coordination, and balance, and that means you need to have a conditioning level that gets you where you want to be. So here are several strength conditioning moves you can do in the comfort of your home, using nothing but your own body weight, to maintain or increase your conditioning level. Be sure to use proper position, always! It’s the safe way to go. 🙂
- Pushups! Yep, I said it. Doing pushups is great for your entire body. Holding yourself in a plank position is good for your core, and the pushup motion works your pecs, biceps, triceps, rhomboids, lats, and the list goes on. Let’s just say pretty much everything. Do them from your knees at first, then work your way up to doing them in a full plank position. Widen your feet, narrow your feet, widen your hands, narrow your hands and keep your elbows at your sides, put your hands in a triangle position with index fingers and thumbs touching, feet on chair, hands on chair, one-handed, one foot raised in a scissor position … there’s seemingly no end to the ways in which you can change up the simple pushup in order to challenge different muscles!
- Planks. Even without pushing up, doing planks is great for you. Proper position is super important, so when you start incorporating planks into your conditioning make sure you can have someone serve as eyes on the ground, or that you’re near a mirror, or that you record yourself to self-check your position.
- Squats. Toes don’t go past ankles ever,a nd drive your weight through your heels. Do ’em with toes turned out, toes turned forward, legs wide, legs close, go down lowwwwww, or pulse them. Add weights, or do combinations of hold/pulse to change things up.
- Crunches, body bowls, twists, any and all core work. This is pretty much what it sounds like. There are hundreds of exercises designed to hit different core muscles. Mix them up and gain even more benefits!