How to learn pole dancing at home

Learn Pole Dancing at Home - A Complete Guide

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Contents
- Is Learning Pole Dancing at Home right for you?
  - Other Ways To Learn Pole Dancing
- Choose a Dance Pole Suitable for Home Use
- Always Put Safety First
  - Assess Your Space
- Find the Right Clothes
- Online Pole Fitness Lessons
  - Open Dance Academy Online Pole Dancing Lessons
  - Danna’s Online Pole Dancing Course
  - Studio Veena Online Pole Dancing Lessons
  - X Pole TV
- Pole Fitness DVDs
  - The Art Of Pole by Jamilla Deville
  - Felix Cane Pole Dance Mastery
  - The Pole Fitness Series
- Get Involved With the Community
- Further Reading
  - The Ultimate Pole Tricks Handbook
So, you want to learn pole dancing at home, but aren’t sure where to start? Learning to pole dance at home is ideal if you don’t have anywhere local offering pole fitness lessons. Or, you may lack the confidence to attend lessons and would prefer to learn in a more private environment.

Learning something at home is the most convenient way to learn at your own pace. If you have a busy lifestyle, job, or family then it can be hard to find the time to commit to a series of pole dancing classes. By choosing to learn at home, you can do so in your own time.

You can take as much time as you want to practice and review moves. If you’re in a gym or a public class, you may not have enough time to spend practising a particular move as the instructor may have a lesson plan to stick to. By learning at home, you control what you do during a practice session.

Learning pole dancing at home is less expensive than classes consider how much you learn for the price if you choose to purchase DVDs or online lessons.

Pole fitness lessons may cost $20-$30 per time, and you should attend once a week to really feel the benefit. The instructor will set the pace of the lessons and choose which tricks to teach you and in what order. In The Art Of Pole DVD, for example, you learn well over 50 moves for around $120, whereas a $120 spent at a pole class would teach you fewer moves.

It can be extremely good value to purchase online lessons too.

Here is our complete guide on how to learn pole dancing at home. If you find this guide useful, don’t forget to share it with your friends on social media!

Is Learning Pole Dancing at Home right for you?

First of all, you need to decide whether learning pole dancing at home is right for you. Consider your previous fitness experience, if you’re completely new to this form of exercise then you may benefit from attending a class, even if it’s just to learn the basics first.

In just a few lessons you can learn the basics with a qualified instructor by your side. It’s hugely beneficial if you can get a grasp of the basics, such as:

Climbing the pole
Different types of grip
Sitting on the pole
Spinning to the floor
Basic invert techniques

Once you learn these techniques, then learning pole dancing at home is a great idea for you to save money on regular pole dance lessons. You don’t have to completely nail all of these tricks, but you should have a good understanding of how to safely perform these techniques.

Also, what about your living situation? Is your home suitable for you to install a portable dance pole easily?

You’ll need to make sure that you have enough floor and ceiling space to get the most from your workouts and to adequately performs certain tricks and spins that need more space than others.

Other Ways To Learn Pole Dancing

Attending a pole dancing class
Arranging a 1-2-1 private pole dancing lesson
Attending a pole dancing party
Being taught by a pole dancing friend

Find out more about these ways of learning pole dancing here.

Choose a Dance Pole Suitable for Home Use

Once you’ve decided that learning pole dancing from home is right for you, then next thing you’ll need is a pole to dance one! We’ve written multiple guides on this topic so to avoid repeating ourselves…

If you don’t yet know about portable dance poles, X Poles, and Freestanding dance poles then you can learn all you need to know from these articles… (they all open in a new tab)

Best Dance Poles for Sale 2019
Portable Dance Pole Buyer’s Guide
All You Need to Know About Freestanding Dance Poles
Chrome, Brass, Titanium Gold, Stainless Steel, Silicone or Powder-Coated: Which Pole Finish is Right for you?
X Pole XPERT “The Ultimate Dance Pole” Review
X Pole Sport Review

If you don’t have time to read all of that information right now, then what’s most important to know is that you choose a professional dance pole manufacturer such as X Pole or Lupit Pole and that you buy directly from them or from an authorized re-seller, such as Amazon.

Be very wary of fake X Poles being sold on eBay and Craigslist.

You’ll probably also want to get these somewhat optional, but hugely popular accessories for pole dancers. Click on the links to learn more about these items (they all open in a new tab).

Always Put Safety First

Safety is the most important thing when you’re trying a new form of exercise. Pole dancing is no exception.

You should make sure that you have plenty of space around your pole, to ensure that you won’t knock or kick anything during your workout session.

If you stand between the pole and the nearest wall, you should be able to stretch your arms out as wide as they go without touching the pole or the wall.

During a pole fitness session, you can literally be swinging around the pole! So, you need to be confident that you can do so safely at home!

Assess Your Space

Many pole dancers manage to use a dance pole at home without the ideal amount of space, and they do so successfully. However, some moves and combos cannot be performed in smaller spaces, although it is possible to adapt your routines according to the space around you. As a beginner, it is better to be able to move as freely as possible so try your best to make space around you.

This could mean pushing your furniture up against the wall or moving any delicate objects out of the way.

If possible, always have a spotter with you when you attempt moves for the first time

Always use a crash mat designed for pole dancing as they can protect you from some nasty falls and injuries. As you’ll be learning pole dancing at home, and not in a studio, it’s important that you take these extra precautions as there will be no one to blame but yourself if the unthinkable happens. Read our safety guide for pole dancing at home (opens in a new tab).

Find the Right Clothes

If you’re learning to pole dance at home, there’s no one to impress apart from yourself! There’s no need to spend hundreds of dollars on new pole dancing clothes right away.

You will need shorts, a tank top and a sports bra at least. Shoes are optional, many people pole dance barefoot while others wear huge stripper heels every time! Yoga shoes are also perfect for pole dancing, especially for beginners.

As you progress with your pole dancing, you’ll likely want to buy yourself new clothes, fancy shorts, legwarmers, and beautiful new outfits! But, as a brand new beginner, you can stick to shorts and a tank top – but the choice is yours!

Online Pole Fitness Lessons

Believe it or not, one of the best ways to learn pole dancing at home is with Online Pole Fitness Lessons.

Learning pole dancing at home using online lessons is perfect if you don’t have time to commit to a full course of pole dancing classes, or if there are no classes available in your local area.

Obviously, learning pole dancing online has a lack of real-time instruction and advice. You may not realize that your technique may be completely wrong, but there’s no one there to correct you. Repeatedly performing a move incorrectly can also lead to injuries and muscle strain over time, so try to seek advice from a professional instructor where ever possible and don’t attempt anything that doesn’t feel right.

There are some very high-quality online pole dancing lessons available right now, where the instructors go over each move in great detail, talk through technique and points of contact, explain common problems with different tricks and provide motivation through their instructions.

Here are some of the range of online pole fitness lessons available at the moment:

Open Dance Academy Online Pole Dancing Lessons

Open Dance Academy has over 450 online lessons, by some world famous pole dancing champions, such as Evgeny Greshilov, Yvonne Smink, Jamilla Deville, Maddie Sparkle and more!

They currently offer:

Access to more than 450 high-quality video lessons with the lifetime access option ($350)
Excellent value for money when compared to the price of local pole dancing classes
Suitable for beginner, intermediate, advanced & expert pole dancers
Their website works on mobiles, tablets, and laptops
A stress-free training environment that you can do in your own time. No driving, parking or stress.

GET 10% OFF OPEN DANCE ACADEMY

Use the code polefitfreedom to get 10% off Pole Dancing Lessons with Open Dance Academy. This is an exclusive offer for readers of this blog!

FIND OUT MORE HERE

Danna’s Online Pole Dancing Course

This course has over 130 online lessons, it’s currently on sale at $47 and that includes lifetime access to all lessons, so check it out it now before the price goes up again!

Find out more here

Studio Veena Online Pole Dancing Lessons

Studio Veena is one of the original and best online pole dancing lesson providers. Not only are the top-notch and detailed lessons available for members, there’s a huge and active community too. You can join the community without paying, use the link below for a 3-day free trial and see what Studio Veena has to offer.

Sign-up for a free trial here

X Pole TV

X Pole themselves have launched their own online pole fitness lessons, including The Art Of Pole by Jamilla Deville! (Keep reading to learn more about The Art of Pole DVD Collection – a personal favorite!)

Find out more about X Pole TV here

Pole Fitness DVDs

Using DVDs to Learning Pole Dancing is another great way to learn pole dancing at home. As with online pole dancing lessons, you should follow safety precautions, always use a spotter and a crash mat, and listen to the instructions carefully. You can pause and re-watch if necessary. Don’t take any unnecessary risks!

The Pole Fitness DVDs currently on sale can teach you pole dancing to a very high standard. Here are a few of our favourites:

The Art Of Pole by Jamilla Deville

This was the first Pole Dancing DVD I ever used, and it’s absolutely brilliant – I still refer to it very often. This DVD set contains five DVDs, each one increasing in difficulty. There is even a routine at the end of each DVD featuring all of the moves covered, which is a really nice touch.

These really are excellent instructional videos by Jamilla Deville, and there are some warm-up and cooldown routines too. This even includes routines performed beautifully by Jamilla wearing some beautiful costumes for inspiration.

Get your copy here on Amazon

Felix Cane Pole Dance Mastery

Now, this is the DVD for when it’s time to really level-up your pole game! Felix Cane’s name is synonymous with moves such as the ‘Spatchcock’ and advanced flexibility training. Advanced Pole Mastery does not disappoint in the respect.

Get your copy on Amazon

The Pole Fitness Series

This Pole Fitness Series DVD Set consists of 3 separate DVDs. These are pole conditioning DVDs, with each one focusing on cardio, toning and flexibility.

This fitness routine is suitable for all levels and will help build/maintain your overall fitness as well as condition your body for pole dancing. If you use this link below, you’ll get $10 off – how great is that?!

Check out our list of the Best Pole Dancing DVDs! (Opens in a new tab)

Get Involved With the Community

Don’t be a poler in solitude! Speak to others who are learning at home too! The online Pole Dancing Community is incredibly active, check out Studio Veena’s Forums and our Pole Dancers of Pinterest Group Board to start with!

There’s also a tonne of Facebook Groups, Twitter feeds, and blogs about pole dancing to follow. You could even start your own blog to document your pole journey and inspire others to do the same!

Pin This Guide

Pin this to your Pinterest boards to save this guide. What are your tips for learning pole dancing at home? Leave a comment below to share them with our readers!

Happy poling!

This post contains affiliate links. That means that, at no extra cost to you, we may receive a small commission if you buy a product using one of the links on this page. Read our full disclosure here.

How To Start Pole Dancing At Home Using Home Pole Dance Pole

Table of Contents

Pole fitness at home has been trending and many women want to learn pole dancing at home. Here is all you need to know to learn using your home pole dance pole

There is huge popularity in pole dancing for exercise. Many women want to learn to start pole fitness at home. Because unfortunately there aren’t pole dancing classes in every town yet. You can take a ballet or Zumba class in most cities, but pole dancing is a different story. In order to run a pole dancing class, it takes quite a bit of an equipment setup. Moreover not all people have that kind of facility to open up classes. Not to mention, there aren’t a lot of pole dance teachers who know pole dancing for fitness.

You might have opted to learn how to teach yourself pole dancing at home; Since there are no classes in your area. Another common reason people learn at home is because pole classes can be super expensive. A private class can be as high as $75 an hour and regular classes in California are as high as $260 a month (for 4 classes in a group). You can take pole dance classes at home for under $20 a month!

Why Many Prefer to Learn Pole Dancing At Home?

Many FEAR publicly learning how to pole dance in front of other woman. Because they are worried “What if I look bad?” or “I think I am too out of shape?” and “Maybe I will get ready by learning at home and then go to class so I don’t look bad?” These are all common and normal concerns woman have.

In addition, if you don’t have a flexible time schedule or you have family duties that are higher priority, then pole fitness dancing at home seems like an easier and more comfortable and cheaper, and more convenient way to learn.

Especially, considering the todays changes in social distancing due to Covid-19 pandemic. Some people prefer to learn while staying at home. It is absolutely doable to learn pole dancing at home. And it might even be more fun since you will eliminate the need of a trainer which gives you a flexible time to learn at anytime of the day. For example there are some that prefer to exercise and do pole fitness early in the morning and there might not be any pole studio open by then.

Whatever your reason, learning how to pole at home for fitness can be unsafe (if not done RIGHT).

When the proper steps have been done to get started safely, then pole dancing at home can be one of the most rewarding and fun experiences of your life!!

In order to start pole dancing there are many juicy detail you need to know. One great way is by downloading our free pole ebook. This ebook goes over everything in more detail than what this article covers, include different How to:

Buy the right pole dancing pole for your unique situation at home.
Use emotional and spiritual growth to get better at pole dancing as you get started learning to pole dance for fitness at home.
Get started with grip aids for beginners including custom tips for your unique skin type, environment, and dance pole finish.
Get started using grip gear to avoid excessive pole burns and bruising which are common for beginner pole dancers.
Choose the BEST home pole dancing lessons for your fitness goals.
Get started losing fat the quickest way possible while pole dancing at home.
And much more!

This free ebook and pole guide called “Everything You Need To Know To Get Started Pole Dancing At Home“. It is FULL of more details and juicy tidbits than I can possibly cover here in this article.

But if you don’t want to download the free guide, here is a basic Step by Step summary of how to get started pole fitness dancing at home:

Step #1: Is Learning Pole Dancing At Home Is Right For Your Individual Situation?

You can start pole dancing for fitness at home – it’s easier than you think. However, there are many benefits to attending class, even if you only go for a short time.

For example, there you learn to climb up on the pole, do pole spins, tricks, or do something like a pole sit and your teacher can spot you. He or she will be able to physically help you and show you what to do.

When you watch a teacher, you pick up a lot of extra tips about how to do things that aren’t always said in an online lesson (unless they offer detailed videos you can watch at home like the free online beginner pole lessons included in the pole kits.).

In addition, having a spotter is the safest way to learn. You can buy crash mats for home but having the teacher there will help you physically execute moves in a specific way to prevent a fall from happening to begin with. Here are some tips if you don’t have a spotter.

When you learn pole at home you don’t have that luxury and a fall off the pole can be dangerous so it is VITALLY IMPORTANT that you choose a teacher that offers proper posture, form, dance techniques, and other safety details in their online lessons as a means to prevent injury while practicing at home.

If you have considered the risks and are certain you want to begin your lessons at home then the next step is choosing the best online pole dancing lessons for you and buying a safe pole dancing pole for home.

Step #2: Start Pole Dancing At Home with the Right Pole Dance Class Teacher for YOU.

Teachers all have different teaching styles and some use heels while others do not. You have decide what you expect to get out of your lessons and then find a teacher that has a similar style to what you want to learn. Go HERE for a good article about whether or not to use heels.

A great way to find a good teacher is to watch them dance. Also read their material on their website so that you can better understand how they go about teaching class.

How To Find The Right Teacher For Pole Dancing At Home?

Also, find out if they are certified. Certified pole dance teachers have a better understanding of how the muscles in the body work and this will always help you avoid injury.

Additionally, Teachers with a background in ballet and other dance forms such as contemporary, jazz and hip-hop can allow them to create very fun routines and in many ways are better than certified pole dance teachers.

Why? Because anyone with a strong dance background, especially in ballet knows the critical value of proper posture, dance technique and stretching. Just because a person is certified in teaching pole dance doesn’t mean they were taught about good dance techniques or how to create good choreography – a VALUE you don’t want to miss!!

However, not all dance routines will be sexy either. Some are mainly for fitness reasons. Others are very sexy, are generally danced in heels and are a lot more exotic.

As a result, it is safer to dance in bare feet and not use heels, especially when dancing a home. Exercising in heels isn’t good for your back or posture. A good pole dance teacher will be all about good posture and balance muscle structure when you are learning. Heels work against this concept.

Besides there are also pro polers out there who teach and if you aspire to go to elite competitions then choosing them as your teacher will be a good idea.

Step #3: How To Choose The BEST Pole Dancing Lessons Online To Start Pole Dancing At Home.

The first step is to consider where you will take your pole dance classes online. Assuming you are learning from home, the best and easiest way to get started is to get a pole dancing kit that include online pole lessons and a dance pole for home.

You want to choose pole lessons that have detailed instruction regarding how to do moves with proper posture and dance technique so you can prevent injury from happening to you.

Take if from somebody who has already been through dance injuries and knows better.

There is a certain way to hold your shoulder position, your feet, your neck, knees, elbows, hips, and so on while you execute pole spins. This posture is important for beginners to learn so they don’t get injured AND so they actually look good while they are dancing. This proper technique is EXTREMELY important if you plan to learn how to pole dance from home.

Stretching and warm up are the important parts of pole dancing. And it should not be dismissed.

Stretching and flexibility training is also critical in good online pole dancing lessons because it will get your muscles warmed up properly before your pole lessons begin. It has been proven that exercising with cold muscles leads to serious injuries. Not only that, when your body temperature is cold, it is a lot harder to grip the pole dancing pole which in turn can cause you to slip and fall – not what we want.

Everybody loves to skip the stretching and warm up section. Inevitably they feel like they “don’t have time to do it” and this is a huge mistake if you want to learn pole at home.

In addition, some pole moves require a certain level of flexibility to execute. If you don’t stretch, you won’t be able to do ALL the pole moves available to you.

It is important to know pole moves are mainly based on the poler’s body weight. which means unlike other sports such as power lifting, you are not dealing with extra weights. But this does mean there is no warm up needed. Stretching and warm up are mainly a way to secure your joints and muscles.

The best online pole dancing lessons will make these critical points known to you in advance, before you begin learning pole dance from home.

Aside from the critical posture and stretching points made above, always be sure to learn every bit of information you can about a move before you attempt to do the move.

Moreover, good online pole dance classes will strive to help you understand where to place your hands and legs and at the proper angle on the pole. You will also need to know points of contact on your skin for grip.

Although the teacher and instructor will help you learn the move as close to the ground as possible. However, almost all moves and tricks that are done really high up on the pole can be learned from the floor first. Always learn from the floor first. You would be amazed that how many online teachers and trainers don’t practice this.

You should also learn how to exit the pole spin, trick, or move in the beginning of the lesson is possible.

All the pole video lessons in our shop are taught with these safety, posture, and dance techniques in mind.

Check out are good recommendation for getting started with online lessons:

As an aspiring competitor who wishes to compete in top athletic competitions, I recommend to try Open Academy’s Complete Pole Dancing Course is top notch with lessons from world champions you can do in your own home.

If you are an everyday woman looking to get started using pole dancing for fitness at home for fun and exercise try the Home Pole Dancing Lessons For Everyday Woman.

And on the event you don’t have a pole yet, you can get free online pole fitness lessons for beginners in a pole kit here >>

Step #4: Buying a Safe Dance Pole and Other Pole Fitness Equipment Needed To Start Pole Dancing At Home.

Buying The Right Dance Pole

There are a lot of different dance poles available to purchase on the market.

Some are not made for exercise and are not safe to invert on. They are poles made to dance around, not on. If you are going to learn pole dancing at home, you need to pick a very safe pole so you don’t hurt yourself.

It simply isn’t worth putting your health at risk over saving a few bucks to get a cheaper pole. Look for quality and don’t skimp because of the price.

As seen in the picture to the left, some poles (in this case it was the Carmen Electra Professional Pole) have been made with thin metal which can bend easily and are not recommended for fitness purposes.

Use A Safe Pole For Pole Dancing At Home

A good sturdy pole will be made of thick heavy duty parts that are ALL METAL. One sign of a cheap pole is the use of plastic parts. Why? Simply put, plastic breaks.

To the left you will see a picture of a plastic pole part. It’s the adjuster bar and the wrench provided in the package actually ripped away the plastic threads when I tried to tighten the pole to the roof! Obviously, plastic is a wrong choice of material to use in the pole.

You can buy a good, sturdy, and affordable dance pole for home for only $20-$40 more. Regardless of the pole use; whether if it is for fitness or dancing purpose; the material use in the pole s crucial for the safety. In conclusion, plastic should not be in any part of the pole as it is not a durable product.

I also have a great video to watch regarding what to look for in a good, sturdy removable and portable pole dancing pole for your home:

GO HERE >> To get a good dance pole with all the good qualities shown in the video above.

Watching many dance pole reviews is a great way to pick a pole for your home as well.

The best choice is a dance pole that is both static and spinning. This will come in handy as you advance and spinning poles for pole dancing make most beginner pole moves easier to do as well.

Additionally, there are certain pole moves that is rather difficult to learn on a spinning pole and some moves are easier on a spinning pole. As a result having a pole with dual function can help learning process more efficient and fun.

A good quality pole will support you when inverting (going upside down) and swinging or spinning on it.

I put together a list of pole dancing poles that I consider cheap due to the use of thin metal and/or plastic parts that ARE NOT suitable to learn pole dancing at home for fitness reasons for your own research:

Spencer’s Stripper Pole
My Sexy Little Pole
Pro Fit Professional Pole
Carmen Electra Professional Pole Kit.

Here is my list of professional grade pole dancing poles suitable for exercise use and inverting at home:

The Pro Quality 45mm Spinning Pole Dancing Pole
Lupit Dance Poles
The X Pole X Pert
The Lil Mynx Rotator.

Reasons I think they are sturdy is due to personal use or experience in my classes, thick solid metal parts, firm and sturdy attachments, quality warranty and brand.

Depending on the pole you choose, you will have other things to consider. Such as; different finish types, different pole diameters and of course poles for different ceiling heights and angles. Click the “How To Choose” button below for more details about how to choose the right dance pole for your home space.

CRASH MATS

Mats are a nice addition to help improve safety when you start pole dancing at home.

The main reason Crash mats are useful is because you don’t always have someone there to spot you. When you are learning alone at home, these mats can help protect you in so many ways and are well worth the investment.

It is commonly known that crash mats help by creating a safety during the pole moves. However, the safety purpose is not the only reason to own a crash mat. Moreover, crash mats known to create a sense of mental security. As a result, the beginner pole dancer can learn new tricks without being concern about falling down and mainly focus on learning the moves.

You don’t need a crash mat right away if you plan to stay grounded, but as soon as you decide you want to climb the pole, invert, do pole spins, or learn more intermediate spins or move, getting a mat can help you avoid unnecessary bruising and other injuries.

Crash mats are not a substitute for a spotter in fact, having them and a spotter is best. We all love soft landings!

You can shop for good pole dancing crash mats of various sizes here >>

Studios are required to be at least 4” thick so I recommend you use that thickness at home as well. You can buy thinner crash mats, but they are not as safe in my opinion.

Step #5: How To Set Up Your Home To Get Started Pole Dancing

Everyone has a unique space in their home. And it can be ultra fun to set up a dance space at home. There are few points to consider before setting up your dance pole space.

This is space for your fitness, fun, and play! A space to enjoy your pole dance routines, feel the music and let your soul soar all while. And above all this is a space for getting the fit and lean body of a pole dancer.

Step #6: How To Get The Right Grip Aid and Gear For Pole Dancing At Home

Your first challenge would be getting a good grip on the dance pole. Especially once everything is set up. Also you need to know this is normal so don’t panic. Grip always improves with time and everybody goes through it.

It is best to use a grip aid when you first begin to learn your pole moves. It takes time for your muscles to improve. As a result you may not be able to hold your entire body weight up right away.

Grips aids will help you learn and in later stages, help you safely do more advanced moves.

Each grip aid is different and you will choose a different product depending on your skin type and climate. Here is a video that will help you choose a grip aid.

Step #7: How To Do Pole Dancing At Home On Your Pole Step By Step

Warm Up

Warming up is the safety measure and should not be dismissed. Always ensure you are warmed up before using the pole.

It’s always important to warm up the muscles before doing any pole dancing. Cold muscles can be easily injured. You can two 3 reps of squats as a warm up, a light jog in your living room, or do an active abdominal routine to get your body warmed up.

Warm up routines can very person by person. However you need to ensure to warm up all the main joints and muscles to avoid injury. Additionally, it is best to focus more on parts that are going to be used more often.

Watch our great video from pole dancing at home series tutorial where I walk you through an entire pole dance class online for free:

Pole Dance Moves

There are plenty of pole moves and tricks available. And every now and then a new pole move will get introduced to the list. However, the fundamental pole moves will mostly remains the same. As a result learning the fundamental moves are rather important, in order to develop pole routines.

Secondly, it is always better to list down the various pole moves. This will help you to develop various pole dancing routines. Pick 2 or 3 of your favorites and focus on getting the pole moves accomplished with ease and proper form. Here is a video where you can learn how to do the Scissor Plank Pole Sit Move:

Pole Dance Routines

There are several basic pole moves and these moves are rather easier for beginners. Here I’ll list some of the moves for you to refer to; Fireman, Knee Spin, Back Hook Spin, Front Hook Spin and the Martini pole move. In order to create a pole routine you need to learn at least 2 to 3 moves. Once you understand those pole moves, then you can try to combine them into a fun pole dancing routine. Also music can help making the routines more fun. Make sure to find a song that you like and practice your routines over it.

But don’t worry If you aren’t a great choreographer. You can learn this pole dancing routine for beginner in this video step by step at home:

Stretch

Never skip on stretching! It’s important. And that is because the more flexible you are the better you will get at pole dancing because many of the advanced pole tricks take better flexibility to execute.

Here is a nice and simple Stretch video (P.S. you could use it for a light warm up too if you wanted):

Cool Down

It is important to cool down after every session. And this practise will help you to regulate your blood flow. As a result your body is reversed back to pre exercising mood. Please ensure to stay hydrated through out this whole process.

Step #8: How To Get The Most From Your Home Pole Dancing Fitness Training For Pole Dancing At Home.

The very best way to get the most is by joining other woman like you on Facebook. Pole dancing at home can be a lonely experience and leave you in a rut as far as knowing how to continue on.

Group activities are more encouraging. And help people to share thoughts and ideas. As a result, people have more incentives to dance and can boost each other’s mood.

Supportive community is an important aspect of pole dancing. And It will help learning process much faster and fun. Moreover, the pole dancing community is full of loving and supportive woman who will gladly help you along the way and help you to keep going.

Try several different teachers and play with different dance styles. Enjoy the bonding experience with other people you meet online!

This is an important piece to help you keep going in your pole journey. Enjoy!!

Save

How to learn to dance Pole dance

Pole dance is one of the modern sports dance trends. It is hardly possible to imagine a more erotic, but at the same time not vulgar dance.

Looking at the graceful, figured girls performing acrobatic etudes on the pylon, many people think that they cannot repeat any of the movements demonstrated by the dancer.

In fact, it is not necessary to have innate plasticity in order to learn how to beautifully dance on a pole, moreover, you can master the basics of Pole dance without leaving your familiar home environment.

Required paraphernalia

Pole - Some experts advise beginners to purchase thin poles: they are easier to wrap around with their hands, and therefore it is easier to stay on such a pole. Others recommend getting a thick pole right away: tricks that use leg grips are more difficult to perform on a narrow pole. As a rule, in studios where this skill is taught, pylons with a diameter of 45 to 50 mm are installed, you can focus on these parameters when buying.

Clothes – Regular short shorts and a T-shirt (top) are suitable for home practice. It is advisable not to cover the legs and stomach with clothes, otherwise the grip with the pole will be worse. If you want to impress your beloved man with your dance, purchase a convenient erotic set.

Shoes and accessories - Beginners can train barefoot or in choreographed soft ballerinas. Professional dancers wear strips (high-heeled shoes). Perhaps handy gloves without fingers leather or lacquer.

Getting Started

Pole dance video tutorials will help you learn how to perform both simple and complex tricks. Of course, it is better to start with the basics and gradually complicate the dance. Look through the lessons of different instructors to see which trainer explains the most clearly. Don't be discouraged if you don't manage to repeat this or that movement right away, come back to it in the next lesson.

Set aside time for stretching at least once a week. Remember not to stretch until the body is fully warmed up. Stretching can be practiced immediately after a video lesson on Pole dance or cardio loads.

Try not to limit yourself in food at first, postpone dieting, you will need a lot of strength and energy to stay on the pole and train your muscles.

The result of training

In addition to becoming flexible, plastic and slim, training will help you feel more sexy and confident in your charm. Wherever you dance: at home, on the dance floor, in the club - free, light, graceful movements will enchant the observers.

Every year, pole dancing wins more and more admirers of this fascinating and amazing skill. It is not only incendiary and beautiful, but also sexy and luxurious. Many people want to master this skill and bring it to the level of mastery, but simply do not know where to start. In order to master the pole dance and learn it on your own, you need not only to have a desire, although it is also important.

Basic nuances for beginners

First of all, decide on the choice of dance style. In order for the choice to be as correct as possible and not disappoint in the future, you can seek advice from a strip-plastic teacher. Depending on your plasticity and the physical condition of the body, the trainer may advise you to make your choice in favor of erotic or rhythmic.

Or, if you are aware of which direction you would like to dance, the choice can simply be adjusted.

First, it is important to feel the pole. If you are a beginner and don't need stunning results, it is better to buy a static pole. Otherwise, you can pay attention to the spinning ones, but for classes on such units you need to have an initial base.

Numerous video tutorials to get you familiar with the simplest elements.

But even when exercising at home, one should not neglect a high-quality warm-up for all muscle groups, which should be at least half an hour and doing stretching exercises, without which your elements will be boring and dull.

Having mastered the basic elements, and even before mastering them, you should devote time to improvisation - the basis of pole dancing. It is important to understand that in this kind of dance there is no traditional memorization of elements and their flawless reproduction. There also cannot be a specific dance setting.

There are only basic elements and unlimited imagination, which makes the dance unforgettable.

When practicing pole dancing, it is important to keep your body in good physical condition, because the twists and turns require serious physical effort. Of course, from the first lessons of self-training it is unlikely that it will work out, but already at 3-4 lessons you will notice some progress.

The visual image is important not only in the final result, but also in daily training.

In order for you to get more and more fired up with your dances, it is important not only to have plasticity, but also to choose the right clothes. Do not rush to immediately put on your heels. Training can also be carried out in softer shoes (Czech shoes, soft light sneakers or just socks), from which the legs will not overwork.

Attractive, tight and stretchy clothing should add visual appeal to your look.

8 exercises to help you prepare for pole practice

Pole lessons: is it possible to practice without preparation?

In theory, yes, but in practice... “Training on the pole requires stretching, flexibility and strength,” says Polina Volchek, two-time world champion in pole dance, ex-soloist of Cirque du Soleil, artist of the Leningrad Center troupe ". “That is, of course, you can try to do without them, but the number of elements that you can perform in this case will be significantly reduced. ”

For beginners, it is important to strengthen the muscles of the upper body, as arm strength is important in the initial stages of mastering pole tricks. “In the first lessons, we study near-pylon choreography, some basic tricks at the“ lower ”level, simple twists,” comments Vera Kefner , teacher of pole dance, stretching and other fitness areas at the Yaradance dance studio, author of the complex that we will show today. - And only then we transfer them to the “upper floors”, to the pylon. With strengthened arm muscles, it is much easier to work on the pylon: it is easier for a person to pull himself up, statically hold himself in certain positions on the pylon, without touching the floor. As for a good stretch, it makes the muscles more elastic, gives more joint mobility, increasing the range of motion, which makes the task easier and reduces the risk of injury. Don't forget about the visual effect - a good stretch allows you to perform tricks gracefully and beautifully.

So if you have long wanted to try the pole, but did not know where to start, start with strength exercises and stretching. We asked Vera Kefner to compile and show us a suitable set of exercises.

How to build a session

* Start your workout with a warm-up. 10-15 minutes of simple articular gymnastics will prepare the muscles, joints and connections for the upcoming load.

* Perform exercises in sequence.

* Practice this program 2-3 times a week, gradually increasing the load. The pace is medium or slow, which will allow you to concentrate on the correct technique for performing the exercises.

To complete the complex, you will need a mat, a chair and dumbbells (weighing 2-3 kg).

Ready to start class? Then repeat after Vera Kefner.

Wide Arm Push-ups

Get into an emphasis lying on straight arms (can be supported on your knees). Put your hands wider than your shoulders, fingers look forward and widely spaced, distribute the load on a full palm. The neck is a continuation of the spine, the gaze is lowered down, the abdominal muscles are tense. While inhaling, keeping the body absolutely straight, bend your arms, spreading your elbows to the sides. Your chest should almost touch the floor. As you exhale, focusing on how the pectoral muscles contract, push up and return to the starting position. While you're a beginner, do as many push-ups as you can. You can start by doing it on your knees 8-10 reps in 1-2 sets of , gradually increasing the load to 10-15 reps of in 3 sets of . Further, without support on the knees, perform the same number of repetitions and approaches with straight legs (feet hip-width apart).

Narrow Push-ups

Get into a push-up position on straight arms (can be supported on your knees). Place your palms shoulder-width apart, fingers look forward and wide apart, distribute the load on the entire palm, the neck is a continuation of the spine, look down, the abdominal muscles are tense. While inhaling, keeping the body absolutely straight and moving it slightly forward relative to the hands, bend the arms, pulling the elbows back. Your chest should also almost reach the floor. Exhale as you push up and return to the starting position. While you're a beginner, do as many push-ups as you can. You can start by doing it on your knees 8-10 reps in 1-2 sets of , gradually increasing the load to 10-15 reps of in 3 sets of . Further, without support on the knees, perform the same number of repetitions and approaches with straight legs (feet hip-width apart).

Plank

Get into an emphasis lying on straight arms, arms shoulder-width apart, hands in line with shoulder joints, feet together (fingers in line with heels). Make sure that the muscles of the legs, buttocks and the press are in tension. Do not arch your back and keep your torso straight as a single line from crown to heels until the end of the exercise. Hold this position starting from 15-30 seconds to 2-3 times , gradually increasing this time.

Shoulder stand (“Birch”)

Lie with your back on the mat, arms along the body, palms on the floor, legs bent at the knees or straight, knees and feet touching each other. Throw your legs over your head as much as possible. Bend your arms at the elbows, place your palms on your lower back, straighten your legs up. The body should be straightened, extended upwards so that the body and legs form one straight line. Keep your feet and knees together, hips and buttocks tense, palms on the lower back. Breathing during the exercise is deep, even, calm. You need to finish the rack in the reverse order, slowly, without jerking, supporting your back with your hands. Hold this position 15-30 seconds . Repeat 2-3 times . A variant with the support of the feet on the wall is possible.

Reverse Chair Dips

Sit on a chair, place your palms under your shoulder joints shoulder width apart, fingers forward. As you inhale, slowly lower your pelvis by bending your elbows to a right angle. Make sure your forearms are perpendicular to the floor throughout the movement. As you exhale, push yourself back to the starting position. Do as many push-ups as you can. The main thing is that each repetition is done correctly and in full amplitude. You can start from 8-10 reps in 1-2 sets of , gradually increasing the load to 10-15 reps in 3 sets of .

Dumbbell Curl

Sit on a chair with 2-3 kg dumbbells. Lower your arms with dumbbells along the body. The hands are turned towards the body. Fix the position of the elbows, pressing them to the body, tighten the press. Slowly bend your elbows. When the forearms are parallel to the floor, begin to turn the hands outward, that is, upward with the wrists. Next, raise the dumbbells to the point where your wrists almost touch your shoulders (at the top of the exercise, there should be a few centimeters between your wrists and shoulders). Hold at the top for 1-2 seconds and just as slowly return to the starting position.

Important! When performing this exercise, jerks and the use of inertia should be avoided. Do not sway or lift your elbows off your body. Start with 8-10 reps of in 1-2 sets of , gradually increasing the load to 10-15 reps of 3 sets.

Seated Fold

Sit on the mat with your legs straight out in front of you, feet together and firmly pressed together. Stretch your arms up, back is straight, shoulder blades are brought to the spine, shoulders are lowered down, the crown is stretched up. Gently lean down towards your feet, keeping the stretch forward. Reach forward with your entire back, lengthening the thoracic and lumbar region, stretch the spine out of the pelvis. Help yourself with your hands, first holding on to your shins, and then clasping your feet. On each deep exhalation, relax and move your chest forward. Hold position for at least 30 seconds.

Stretching the muscles of the anterior surface of the thigh in the half split position

Starting position - half split position: the right leg is bent, extended forward (the foot is located under the buttock, the left foot is straight, extended back. Leaning on the forearm of the left hand, lower the pelvis below and fix Next, bend the left leg at the knee, pulling the heel to the buttock with the right hand.