In pole dancing the core muscles of the body which create tension include the buttocks, thighs, shoulders, back, arms and legs. They are divided up and moved like a person who is trying to balance a large ball on the other side of the room.

The legs move to the right and the arms move to the left. The shoulder muscles help to hold the body in place, and the back muscles and abs push against each other and push the body back to the starting position.

The hands can move to either side for balance and also to pick up, move or pull objects.

It has been said many times before that a person should spend the majority of his time in his belly. It may be that this is the area for your legs to move, the area where you have the most tension.

However it is very much possible to make a big difference by exercising the abdominal muscles which are used to hold the body in place. There are a series of bodyweight exercise exercises which should be tried regularly to change your posture, increase flexibility, help relieve tension, and also bring your heart.

What should you expect after taking pole class?

After a pole workout you may have some soreness, maybe even pain, but in general you’ll have an overall feeling of calm and relaxation. If you do it for a few weeks you should see the benefit, if this is not possible, then you will gradually improve and achieve the balance you are looking for. The main exercises are:

The back

The arms

The legs

The back and arms are the very muscles that make up your body, and will probably be used the least by the most experienced pole dancer. The upper back and arms are used most often, but the sides and chest are also utilised quite a lot. The back and shoulders are the largest muscles of all. This helps to stabilize the person in the middle of the room, so that you feel the poles against eachother when you do your exercises, and so you can keep your balance. This is important in balancing you as well as balance in the floor.

How can I strengthen the muscles around the spine?

One of the main things that should be done to improve your technique is to strengthen each and every one of the three main muscles of the spine.

The lower spine is vital for keeping the body in the neutral position.

The upper spine stabilises the person in the floor.

The lower spine

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