How To Pole Dance: A Beginner’s Guide To Pole Dancing

There are countless benefits to pole dancing. Aside from helping you lose weight while having fun, it’s also an excellent way to straighten up, boost your self-esteem, and get in the best form of your life.

As a beginner, it’s important to know that you’re not alone on this journey. There are countless other people taking similar steps to boost their health and fitness.

For this reason, we’ve compiled some vital pole dancing tips for novices. Want to smash your pole dancing experience? Stick with this guide to learn all the necessary must-knows and pro tricks. 

What is Pole Dancing? 

Pole dancing is an art that requires physical stamina, mental agility, and creativity. It’s a high-energy, exciting exercise approach that combines elements of dancing, gymnastics, and strength training. 

Interestingly, it boosts self-esteem and makes falling in love simple for people of various sizes. Whether you’re doing interpretive dance to tell a story or traditional gymnastics to get in shape, pole dancing intrigues both the audience and the performer.  

In addition to its origins in the entertainment and fitness industries, modern pole dance has evolved into a competitive sport. 

Pole dancers can take part in competitions as individuals or as teams. Competitions for “Miss Pole Dancing” are held nationally in many countries, including the UK, US, and Australia (AU). The “World Pole Sport and Fitness” and the “Miss Pole Dancing World” championships are examples of worldwide events in this field.

stripper pole dancer

13 Benefits of Pole Dancing

Below are some of the vital benefits of pole dancing;

Fat Burning

Pole dancing works all the muscles in your body, making it a great aerobic and isometric workout. Calorie burn from a single 30-minute session is on par with that from calisthenics or aerobics. You can lose considerable weight if you practice often and eat a healthy diet. 

Reduces Stress and Improves Mood

Aside from the obvious physical advantages, pole dancing also benefits your mental and emotional well-being. 

After an intense pole dancing session, your body will release more adrenaline and endorphins. You’ll experience increased joy, peace, and reduced anxiety.

Improves Self Confidence 

Pole dancing is an art form that calls for poise, strength, and confidence. Hence, it makes you feel better about yourself and your physical abilities overall, not simply how you look.

Increases Flexibility

You see dancers doing all those splits, right? To be fair, not all of them were always like that. So if you’re less enthusiastic because you lack the requisite “flexibility” for pole dancing, rest assured; you can become more flexible with practice. 

The flexibility gained from pole dancing is undeniable and can help you avoid muscle strains and sprains.

Improves Heart Health

Pole dancing is incredibly beneficial for your heart health as a moderate-to-intense aerobic workout. When you start practicing more complex techniques, it works every muscle in your body ensuring proper blood flow. 

Boosts Kinesthetic Awareness and Balance 

Kinesthetic awareness refers to a person’s mental ability to perceive where their body is, relative to other items around in a 3D space. Those who lack a strong sense of touch are more likely to bump into objects, cause them to topple over, or even trip and fall.  

Gaining experience with pole dancing will help you hone this skill. Performing moves up and down the pole requires a heightened awareness of your body as a whole. Your sense of balance will improve due to your increased awareness of your surroundings.

Improves Joint and Bone Health 

Most people experience severe and chronic joint pain as they age. Osteoporosis is a common disease that primarily affects older women. 

Participating in a pole dance academy can aid in the building and maintaining healthy connective tissue and joints. Further, it improves mobility in the joints without causing any discomfort. Moves that strengthen the hand muscles, like gripping the pole, also reduce the chance of repetitive strain injuries like carpal tunnel syndrome.

Boost Sleep Quality  

Sleep deprivation, if prolonged, can have devastating effects on health. 

Consistent pole dancing sessions have been shown to improve sleep quality. It puts your body through a beneficial strain, prompts the release of feel-good endorphins that calm the brain, and improves the overall quality of your sleep night after night.

Increases Strength

Movement and repetition are essential in pole dancing. These actions can ultimately make you stronger over time. Considering how much time they spend dancing and perfecting their routines, it shouldn’t surprise you how pole dancers can effortlessly muster the strength to carry their bodies in routines. 

Tones Abdominal Muscles  

By consistently engaging in pole dancing, you may strengthen your muscles, including your abdominals. The stability you get from your abdominals allows you to perform those challenging moves.

Builds Muscles

There’s no denying this fact. Pole dancing helps you become more robust and muscular since it requires you to repeatedly move your body. Repeating a movement over and over again is a great way to strengthen your muscles.  

A class in pole dancing is just as effective as any of those “planned” workouts.

Improves Coordination

Coordination is essential in pole dancing, as it is in any dance. You’ll need to coordinate using multiple body parts when you do pole maneuvers. 

With time, pole moves become routines, and to master a routine, you need coordination to integrate all of the pole techniques you have learned.

Releases Endorphins 

Pole dancing helps your body release “happy hormones,” or endorphins for the obvious reason that it provides excellent physical exercise. These endorphins bind to pain receptors in the brain and block their signaling. 

This explains why so many people advocate pole dancing to relieve stress: it actually does.

plus size pole dancing

Types of Pole Dancing

Trying to figure out which pole dancing style best suits you? Check out the three most frequent styles below. 

Artistic Pole 

This pole dancing style is primarily driven by rhythm and motion. Instead of focusing solely on learning moves, a pole dancer must invest time crafting a persona and plan. If you’re interested in trying pole dancing as a means of self-expression while also learning acrobatics, this is a fantastic option.

Pole Sport / Pole Fitness 

This program could be ideal for you if you like intense workouts. Drills, mastery of complex techniques, and physical prowess are all critical components of pole sport. This is reflected in the choreography, which consists primarily of acrobatics and has few dance elements. 

Pole Exotic

A sexy spin on the theme here. This style of pole dancing is great fun if you enjoy dressing provocatively and prancing around in high heels. This is not the same as strip shows; instead, it celebrates individuality and the right to do whatever makes you happy.  

More emphasis is placed on flexibility and expression rather than following a set dance. It’s also perfect for pole dancing at home. 

Consult a pole dancing teacher or enroll in a pole studio to get pointers on which style would be ideal for you.

Basic Beginner Stripper Pole Dancing Guide 

As a newbie, laying a solid groundwork for your pole dancing adventure is crucial. One essential guidance for beginners is to grasp the fundamentals before moving on to more advanced methods. Follow these steps to get started: 

Walking Around the Pole  

Walking around the pole is more challenging than it sounds. The first few steps of your routine are crucial since they establish the tone for the entire performance.

Learning how to walk around the pole properly has physical benefits and heightens your awareness of where your body is in relation to the pole. 

Sitting on the Pole  

This beginner move is essential on your way to learning more complex moves. Keep in mind that this move can be painful. Relax; that’s normal; as your muscles get stronger, you’ll feel less discomfort.

You need to master a very controlled thigh hold on the pole to sit on the pole without your hands eventually. As your skills improve, you can move up the pole. 

Fireman Spin  

You’ve undoubtedly seen this classic spin move before. It’s not too difficult, has a beautiful aesthetic, and is an excellent method to gain pole confidence.

The fireman spin is easy and common for novices to learn; in fact, it can be your first spin ever! This spin will boost your confidence because it appears sophisticated but is relatively simple to execute, even for novices. 

Floor Work  

This move will be an essential component of your pole dancing routine as a beginner. The following floor routines are perfect for those who are learning to spin on a static pole:

  • Lowering yourself gradually into the push-up position
  • Clockwork legs
  • Forward splits
  • Box splits
  • Bicycle legs
  • Hair flicks

These are just a few of the fundamental pole techniques that will form the basis of your training. Practice these core techniques thoroughly to reach your full potential. You can learn countless additional spins, positions, and transitions on the pole with your instructor.

Final Thoughts 

Pole dancing is great fun for everyone, but you can only know for sure if it’s something you’d enjoy by trying it. Remember that, like any new adventure; it takes time to master the art and become a pro. Go online and start looking for pole dance classes and teachers near you. 

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