How to Pole Dance Without A Pole (Complete Guide)

You may not have the confidence to attain certain pole positions until you’ve mastered the basic floorwork. The pole is the central theme of the pole dance. However, as a dancer, most of your dance lessons will involve more floorwork than poles.

Learning how to pole dance without a pole gives you several advantages. One such advantage is that you’ll get to freely practice your moves anywhere you find yourself. 

In this article, you will learn how to pole dance without a pole and still get the desired results, even if you’re an absolute beginner. 

Can You Pole Dance Without A Pole At Home?

Yes. Most dancers spend a large portion of their dancing time away from the pole. Pole dance is not only about the dynamic around the pole. It also involves some basic elements like agility, control, flexibility, and strength. Most of this aspect of pole dance comes from floorwork, chairwork, workouts, and exercises.  

warmup workout

How to Motivate Yourself to Workout Without a Dance Pole

Generally, humans detest intense physical exertions, and pole dancing falls into this category. We quickly reach that point where we feel we can’t forge ahead. 

No matter how hard it gets, you must keep your routine consistent. It’s the only way to ensure you achieve measurable results. 

Even when you don’t feel like working out, it’s your job to motivate yourself and get moving. Below are some helpful tips to help you stay motivated. 

Remember Your Initial Motivation to Pole Dance

Keeping your why in mind is one of the best ways to motivate yourself to keep going. Why did you decide to start pole dancing? It is called “Your True Why.” Quitting becomes less appealing when you have your eyes on your why. Let your reason keep you moving toward your dream body or skill set.

Put On Your Pole Wear

Another way to inspire yourself towards working out is having your pole wear on at a set time. Wearing your pole wear prepares your mind for a workout. Besides, it’s difficult to go somewhere else in your pole wear. It is complex for you to work out. 

Set the Mood With Pole Workout Playlist

You can draw inspiration from your playlist. It even becomes more thrilling if the music can start automatically at a set time every day or on the days you work out. Over time, the music becomes a trigger that puts you in the workout mood. 

Set Time for Routines and Reps

Help your brain automate your workout process by setting consistent times and reps for your routines. Irregular workout routines and reps would bore you and prevent you from developing effective workout habits.

Document Your Progress

Progress is the most critical motivator. Tracking your progress gives you reasons to celebrate your journey. Make a habit of recording your achievements as you progress. And go over them once a week to see how far you’ve come. This simple exercise will keep you going. 

Workouts Similar to Pole Dancing

Now that you’re motivated and ready to learn some dance steps, the following workout should get you going even without a strip pole.  

Floor Work

Floor work helps improve your agility and strengthens your core. It targets every muscle of your body and conditions them for sleek movement around the pole. Speedbumps, The Goddess, heel clacks, knee-bridge, fun kicks, etc., are common floor work you can try at home.

Chair Dancing

Chair dancing is another effective dancing workout you can practice at home. Char dance moves are much similar to pole dancing. It helps you master the inside and outside steps. It also helps you improve your knee movements and torso control. 

How to Improve Pole Dancing on the Floor

Working towards developing a solid core, flexibility, and strength could mean the steps you take to differentiate between a pro dancer and a not-so-good one. How can you improve your pole dance on the floor? Below is a quick highlight of things you can do to take your pole dance to another level.  

Workout and Exercise

Pole dancers require intense agility and strength to perform at their best. As a beginner, you may not have the necessary skills and strength to achieve pro-level moves on the pole. 

It is best to start from the floor and advance to more complex movements on the pole. 

We’ve curated some proven workout exercises to help improve your pole dancing on the floor.

Hamstring Stretch (Sitting)

Sit on the floor to perform this stretch. Stretch both legs in front of you. Fold your left leg at the knee until your left foot is directly under your right knee. Bend your upper body and grab your right foot with both hands. Hold this position for 20 – 30 seconds. This stretch may be difficult at first, but it gets easier with constant practice. 

Hamstring Stretch (Standing)

Standing hamstring stretch requires a raised platform. The platform should be slightly lower than your hip. Place either of your legs on the platform. Bend forward and grab your foot with both hands. Hold this position for up to 20 or 30 seconds. Repeat the same steps for the other leg. 

Hamstring Stretch (Reclined)

Reclined hamstring stretch helps you learn how to control your lower body. Lie on your back and raise either of your legs until your foot points at the ceiling. With your leg held perfectly erect, pull your lower thigh as close to your upper body as possible. Hold this for 20 – 30 seconds and repeat for the other leg. Perform 3 – 5 reps per session. 

Lying Twist

To perform the lying twist workout, you’ll have to lie on your side, preferably your right side. Spread your arms sideways. Without moving your hips, drop your left shoulder till it touches the floor behind you. With your hips still in position, bend your left leg at the knee and turn until your knee touches the ground. Move your wide-spread arms to your side and hold this position for up to 30 seconds. You may find it difficult to perform at first, but with constant practice, you’ll perfect the workout. 

Wrist and Ankle Joints

Wrist and ankle movement creates a feeling of elegance in your dance. Work on them regularly by going on 20 – 30 seconds reps in all directions. However, be careful not to hurt your wrist. Start gently and improve as you go. 

Pole Dancing Without a Pole

Away from the pole, are there dance moves you can perform without the pole to improve your skills? 

Pole dance is not always about the pole alone. There are several moves you can perform without building your flexibility and control. As a beginner, prioritizing floorwork and exercises would help you quickly attain mastery. Let’s go over some moves that would help. 


You’ll lay on your back and raise your leg to perform the clockwork. Cross your legs at the knee and rotate the outer leg clockwise. Repeat the same motion with the inner leg. You can push your legs further up by supporting your back with your hands and lifting your hips off the ground. This helps you build awareness in your torso.

Body Slide

The body slide may require repeated movement and practice before perfection. You’ll need to go on all fours to do this. Lift either of your legs and keep it bent at the knee. You’ll know you’re getting it right if your foot’s sole points to the ceiling. Slide down the other leg until your hips touch the floor. Slide bake to the initial position to complete the move.

Body Wave

Body wave is quite simple and beginner friendly. You’ll need to stand erect and bend your knee as close to the floor as possible. Maintain a Squat to do this right. Hold your legs firmly to the ground and rock your waist in a wavy motion. Transfer the motion to your chest and your chin. This may take some practice to perfect. To better grab the move, think of a wave flowing from your legs to your upper body. You can support your legs by locking your knee to a wall. 


This may be slightly advanced, but it still fits the beginner skill set. You need to move close to a wall and get into a dog position. Spread your hands slightly apart. Send your leg up with a slight hop and gradually straighten them in the air. If you find it difficult to maintain balance, you can support your legs with the wall. Once you get comfortable floating your legs in the air, point your feet toward the ceiling to complete this move. You can move your legs around in the air to spice things up.

Yoga Asana

Besides regular workouts and exercises, practicing yoga at home could also help you master some fundamental body movements. Pole dance shares a lot of similarities with yoga. The moves below are some of the best you can try at home. 


Sirsana would help you build your upper body, including your arms and wrists. These parts are critical for control and agility around the pole. 


Hanumanasana could be a little technical for a beginner due to the position of the waist, hips, and legs. However, constant practice would help master the posture. Performing Hanumanasana prepares you for pole dance positions such as chopper, butterfly, pole splits, and other technical moves involving your lower body. 

Anjaneyasana and Urdhva Dhanurasana

This pose is also called the wheel pose. It puts your spine in its natural posture and helps you master the control of your torso. This would come in handy when performing moves such as backbends, jade splits, and others. 

Chaturanga, Bakasana, and Navasana

Move like a martini glass, and the chopper becomes very much easier if you master the Chaturanga, Bakasana, and Navasana posture because it helps you focus on the coordination of both the upper body and lower body. 


The flexibility of the upper body helps with complex maneuvers in pole dancing. Pilates helps you target the muscles of the upper body. It also helps you improve focus and breathing mechanisms. As a beginner, you may start with basic Pilates and advance to more complex ones. Below are some Pilates postures you can start with. 


Saw is a basic Pilates posture essential for effective breathing and flexibility. To perform Saw, you need a mat. Sit on the mat and stretch in front of you. Spread the legs apart so that the foot of each leg tilts wider than your hips. Spread your arms to the side. To complete the Saw, breathe in and turn your torso to one side, either the right or leg. Then exhale as you bend until your fingers touch your toe. Hold this position for 20 – 30 seconds. Perform multiple reps, switching from one side to the other.


Seal is a more advanced Pilates posture and requires more muscle control. You’ll need a mat for this. Sit on the mat and give enough mat space behind you. Bend your legs at the knee and draw your feet as close to your body as possible. Pass your hands between your tight and grab the side of your angle through your legs. Lift your feet off the ground and clap them three times. Role to your shoulders and repeat this clap. Roll back to your sitting posture to complete the move. 


Scissors is an advanced Pilates that you should only try when you’ve attained a certain level of mastery. Lie on your back and hold your knee in a bent posture with your feet on the ground. Lift your lower back off the floor and support this posture with your palm at your hips and your elbow on the floor under your pelvis. Lift your feet off the floor in a scissors motion. Perform several reps to perfect the move.

Martial Arts

Practicing martial Arts could also help Improve your dance moves. One of the upsides of martial art is that it teaches you focus, concentration, and control. It also helps you master the coordinated movement of your limbs, which is essential in pole dance. 

Cardio Strip Aerobics

As a dancer, you’ll have to be able to withstand intense muscle movement for a long period. This is where Aerobics comes in. Cardio Strip Aerobics helps you develop endurance in your 

Chair Dance or Lap Dance

Experimenting with various pole positions on a chair will help improve your skills over time. Chair dance offers you positions that are not too far up in the pole and not too low down on the floor. You’re somewhere in between, which is good for beginners.

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