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How to Do Strength-Building Exercises for Pole Dancing

Learn how to do strength-building exercises from pole dancing instructor Mai Yee in this Howcast video.


My name is Mai Yee. I'm an instructor at Sheila Kelley's S Factor Studio in Manhattan, New York. I've been doing this movement for five years now. It's a movement that combines ballet, pilates, striptease, and pole dancing. We have a website where you can get more information, and that's
I'm here today to talk to you about pole dancing. I'd like to show you today how to do strength-building exercises on the pole. This would be great for you to build up your strength to get ready for tougher tricks and also to warm up before you do pole movement. The first one we're gonna do, you're gonna face the pole. You're gonna jump up and hold your body, without squeezing the pole with your legs, hold as long as you can and then start to bend your knees and lower down to the floor. So you ready? Here we go. Jump up, hold yourself as long as you can, when you start to slide, bend your knees and lower yourself down to the floor. And if that's too much to ask at first, you're gonna lower yourself down to your feet, that's fine too. Then switch your hands, other hand on top. We're gonna do that again. Inhale as you jump up. And lower down to your knees or your feet. The next one we're gonna do is face the pole, you're gonna bring your hands in front of your face, lower your butt down. Grasp the pole with your hands to hold your weight, and you're gonna lift your feet off the ground and you'll pull your face up to your hands. And if you can, lower back down to your knees or to your feet. All right. And of course we've got to do everything both sides so switch hands, no jumping because you're gonna build your strength by using your muscles to lift yourself. The next one we're one do is you're going to be on the side of the pole, left side of the pole to start. Your right hand is by your eyes. And this is a great exercise because this is the position in which you're gonna learn to invert eventually. So your hand by your pole is by your eyes. Bring your palm so it faces you and then bring it onto the pole right above your head so it's like a little window that your head goes through. Engage your abdominal. Try to keep your arms close into your body, don't let them get stretched out. And you're gonna lift up, and if you can, lift up your knees as well. Again, no jumping. Here we go. Inhale and lift. And lower down. Even if you're not lifting up so much and it's just a little baby... and down, that's fine. You're still getting stronger, you're training your muscles to work properly. So if you keep at it, you keep working it, and you keep good form, you're gonna be stronger in no time.

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