Special Offer

Dance or Teach

Earn $$$$$

When performing a pole dancing workout routine the main set of muscles being used are the stomach muscles. While a smooth, flat stomach looks good, it is not much help when dancing on a pole if the stomach muscles have not gained any strength. The pole dance workout should help to slim down around the outer abdominals and also build strength in the core abdominal muscles.

Here are some stomach exercises that will provide your core with a good workout and build strong muscles throughout the abdomen. Don’t forget that whenever you are planning to do any physical workout routine, you should always consult a professional before starting the program.  Also remember that cold muscles can ear easily and so always warm up properly to avoid injury.

Repeat each exercise for a set, which is simply a number of times that you have pre-determined.  To begin with a set may be three repetitions, but as you develop over time, you can gradually raise the number of repetitions in each set.  This is a way of measuring your progress.
     
Butt Clenches
Find a nice open space and lie on your back.  Because this exercise involves bending your spine you should use a mat or towel to cushion your back. Get into the start position by bending your knees so your feet are flat on the floor, place your arms at your sides.

Clench your buttocks whilst you raise your pelvis up off the floor. Try to keep your body in a straight line. Raise your pelvis to about forty-five degrees, so that your upper body forms a straight line from your head to your knees.

Count slowly to five before slowly lowering your pelvis back to the floor.  Do not drop to the floor as the muscles benefit from being slowly lowered down.   

Scissor Snip
This is another stomach exercise that requires that you lie on the floor. Move your hands, palm down, under your butt whilst keeping your back flat on the floor. Then slowly raise one leg to a height of about ten inches, and then slowly lower it back to the floor. You should repeat the action with your other leg, so as one leg is lowered, the other is raised.  The action should resemble a pair of scissors slowly opening and closing. Repeat this motion for an entire set.

It is important to maintain control throughout this exercise and to not allow the momentum of your legs to take over.  The action should be slow and deliberate with your upper body remaining on the floor throughout the exercise.

Both of these exercises can easily be transferred to the pole and become part of your pole dance workout.  Stand with your back against the pole and grip the pole firmly above your head with your arms straight.  Pull on your arms and lift your feet slightly from the ground.  For the butt clenches place the soles of your feet on the pole and push your pelvis away from the pole to make the forty-five degrees.  For the scissor snip, keep the same pole workout position but keep your legs straight.  Now lift each leg in turn so that they move a little distance from the pole.

Mastering these two exercises and then transferring them to your pole workout will not only provide a flat stomach but will develop your abs at the same time.  Gradually increase the number of lifts in each set as you find it getting easier and easier, as your muscles develop.