In addition to the basic strength training program, make sure to do at least as many of the following activities as possible.
Bare foot pushups
High angle pushups
Jump ups/pullups (for beginners)
Jump squats (for more advanced dancers)
Curls with straps
Knees up on table/bench
Hang from dumbbells
Lunge, then pushup/pushdown sets
Wrap or band around hip
Hands on floor
Bent over bar/couch
Lunge then pushup (alternate)
Warm up with back extensions, reverse
In addition to the basic training program, make sure to do as many of the following activities as possible.
What is a pole dancer’s cardio routine, and what kind do I need to do?
Carbo-loading and cardiovascular training can help you to get strong, improve your technique and have a more positive cardio effect. To use a proper cardio routine, you should aim to maintain a healthy body weight and be able to complete 12-15 minutes with at least 30-60 minutes of exercise (and preferably more).
Warm up with walking (no sprinting!).
Do dynamic stretching
Bike to work out your shoulders from below.
Carry out 10 minutes of stairwork at a brisk pace.
Walk around the block before walking.
Hold a push-up exercise before jumping
Run on treadmill
Take a 20 second break after you fall
Cardio exercises that are not specifically cardio.
Running in a circle
Gymnastics (with a bit of stretching)
Walking around the block
If you have a car, drive to a gym.
What is a pole dancer’s general nutrition strategy?
Diet is always important to improve the aerobic fitness of your body. But there are some items you can do to supplement your diet.
Eat fresh fruits and vegetables regularly.
Eat a variety of fruits and vegetables.
Choose low fat and full fat meats.
Choose meat products
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