How to Learn Pole Dancing for Fitness

Fitness freaks spend hours in gym to burn off the extra carbs and tone up the muscles by lifting weights, running on treadmill, etc. While the effectiveness of these practices to keep the body fit and attractive is hardly arguable, a lot of people find the routine somewhat dull.

For those who want to stay fit and have fun at the same time, pole dancing is an ideal activity. Naturally, the very mention of the activity causes scantily clad strippers in gentlemen clubs to pop up in the head.

Things have changed over the last decade, with the fitness experts realising the effectiveness of combining dancing and gymnastics in burning calories. This has resulted in this particular form of dance to become a popular choice of workout in many countries, including the US, Canada and England.

Concerns such as pole dance being traditionally associated with strippers wearing little to no clothes, difficulty in finding and getting a pole installed in the house, training centres and steep learning curve have ended up becoming myths now.

Here is a step by step guide for beginners to learn pole dancing.


  • 1

    Find your pole.

    You obviously cannot get down to learning pole dancing if you do not have a pole. You have a couple of options here. Either you can scout your city for a gym or training centre that are offering pole dancing classes, or you can widen your search and purchase it from a shop.

  • 2

    Wear clothes that are comfortable and reveal skin.

    Do not get alarmed. Strippers are dressed the way they are because they are using the pole to entertain their audience. You, on the other hand, will have the liberty to cover more of your body. However, it is important to choose clothes that leave the arms and legs bared, as they will help you get a better grip of the pole and perform the moves safely.

  • 3

    Grip the pole.

    It is time to get down to business. Grab the pole with your strong hand, which is the right one for right-handers and left one for left-handers. Your fingers should be firmly wrapped around the pole at somewhere around head height. Straighten the arm that you are griping the pole with, with the weight hanging away from the pole.

  • 4

    Step around the pole.

    Stretch and straighten your outside leg and swing it all the way to the other side of the pole, all the while pivoting on your inside foot. Allow your outstretched leg to bend while swinging.

  • 5

    Hook your leg around the pole.

    Putting your outside foot right behind the inside foot, shift your entire weight to the back foot and hook your inside leg around the front of the pole while gripping the pole tightly behind that knee.

  • 6

    Bend your body.

    Curve your body backwards while lowering your hand, which will make the arch deeper. Your flexibility will be tested here. Do not become over-ambitious in the early days and bend only as much as you are comfortable with. Do not forget to keep the grip as firm as possible.

  • 7

    Get ready for the next move.

    Unhook your leg and get back into the original position. Take a few deep breaths and prepare yourself for the next move. Watch pole dancing videos on YouTube to get some ideas, though keep in mind that professional dancers have years of practice while you are just starting. Therefore, keep the initial goals low.

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