Pole Dancing 101: How to Warm Up for Pole Dancing

Warm-ups are an essential part of any sport or fitness activity, including pole dancing. So, how do you warm up for pole dancing?

As you may already know, pole dancing involves a total-body workout. So, it’s crucial that you warm up completely before getting started. 

We’ve created this basic warm-up routine for beginners and professional pole dancers. It’s perfect for plus size pole dancers too, especially if you intend to lose weight with pole dancing. Follow this guide, bookmark it, and revisit it to get the most out of your warm-up session. 

Are warm ups important for pole dancers?

Warming up improves blood flow to your muscles. It also raises your body temperature and heart rate. As any seasoned strip pole dancer will attest, it’s common to feel sore for a day or two after a class or pole workout, but proper warm-ups can help to minimize this soreness.

What happens if I don’t warm up before pole dancing?

Injuries are more likely to occur during pole dance practice if a proper warm-up is not performed beforehand. Also, you might wake up with a little more muscle soreness than usual the next day. In addition, it is easy to pull a muscle if you try to stretch too much with cold muscles, and no one wants to have to miss their weekly stripper pole dancing sessions because of pulled muscles. 

Pole Dancing Warm-up Routine

Warm up for pole dancing

1. Light Cardio 

When warming up for pole dancing, the first step is to raise your pulse rate gradually. Basically, anything will do as long as it keeps you warm and you’re cool with it. 

If you’re looking for some mild cardio to incorporate into your pole dancing warm-up, here are some creative options: 

  • Jog at a spot while punching the air 
  • Step aerobics
  • Jumping Jacks
  • Skipping (you don’t necessarily need a skipping rope- if you don’t have it, just pretend)
  • Medium-paced aerobics
  • Stationary exercise bike

Your routine should be fun and creative. Alternate between different exercises at regular intervals during your warm-up. 

Keep in mind that you are only warming up, so don’t overdo it for the next two minutes. At the final minute, you should notice that your heart is beating faster than it was at the beginning.

Medium-Paced Cardio 

Continue with the initial warm-up activities for another minute, but this time double your speed (compared to the first two minutes). 

Your body temperature should have increased significantly by the end of 60 seconds, and you may even be sweating. 

If you ease into your workouts instead of diving right in, your body will appreciate you for it.

Joint Rotations 

Due to the full-body exercise nature of pole dancing, it is important to take precautions to avoid injury to the joints. One way to avoid this is to ease into your pole workout routine with a gentle warm-up of all the joints. 

Move your body from head to toe and wiggle your joints slowly and deliberately using the following techniques:

  1. Relax your neck as you slowly rotate it in large circles, and then change directions. 
  2. Roll your shoulders forward and backward. 
  3. Keep your arms outstretched and pointed upward; make big, forward-facing circles with them. Then, reverse direction and make large, backward-facing circles, as if you were swimming the backstroke.
  4. Now, give yourself a challenge by attempting to produce the same large arm circles, but this time, with one arm swinging forward and the other swinging backward. 
  5. Keep your arms outstretched in front of you and slowly twist your wrists in both directions. 
  6. Hoop extremely slowly by placing your hands on your hips and making huge circles with your hips. Keep in mind that you must do this in both directions.
  7. Grab onto a nearby pole or the door frame to maintain balance. Maintain an upright stance with the pole or door frame at your side, bring one knee to the chest and then stretch it upwards such that the toe points upwards. Afterward, bring your leg back to its original position and repeat the process 8 or 10 more times. This should be a slow, controlled motion, not a “flick” or “kick” of the knee.
  8. Raise the same leg slightly off the floor while retaining the pole at your side, and point your toes downward. Use your toe to draw ever-increasing imaginary circles in the air. After that, proceed to change directions. 
  9. With the same leg, gradually make huge circles with your ankle in both directions.
  10. Repeat steps 7-9 with the other leg.


Make sure you’re doing crunches properly by learning the appropriate technique. Most people tend to use the wrong crunching technique all the time. Avoid straining your neck by keeping your head from falling back while staring at a fixed spot on the ceiling. 

It’s not a contest to see how many times you can do crunches in 60 seconds, so take your time. Take your time and focus on each crunch; you should be able to do around 20 to 25 crunches during this period.


Again, using the appropriate technique is vital for executing squats properly. The proper way to do this is to ‘drop back’ as if you were ready to sit on the toilet. Also, your knees shouldn’t go over your toes while you do backward squats. Eventually, your balance will get better with practice.

No need to speed through these squats; similar to crunches, squats are most effective when done slowly, and they help strengthen your core. 


Try to maintain a plank for the following 60 seconds of the warm-up. Perform this warm-up routine by keeping your palms down (straight arm plank) or resting on your elbows/forearms (bent arm plank). In either position, keeping your body as straight as possible and your bum as low as possible is important. 

This routine will benefit your core and upper body, the primary muscle regions we engage in pole dancing. 

Light Stretching 

To finish off this warm-up, spend the last minute stretching the muscles you just worked. These stretches only have to be held for a few seconds because deep stretching is part of the cool down. 

It’s best to begin your stretching routine by crossing your arms over your chest and stretching your wrist in front. Then, switch between the cat and cow yoga poses to strengthen your core and stretch your lower back and abdominal muscles.

Put your palms on the ground to stretch your calves. Then, walk your legs backward until you feel a stretch, then proceed to push your heels into the ground. 

You can stretch your hamstrings by sitting straddled (legs in a V shape) on the floor and leaning forward slowly, aiming to rest your elbows on the ground. Get up and lean to one side to stretch your neck while applying a little pressure with your palm.

All these will leave your heart pumping fast, and you may break a sweat – which is okay. With this done, you can take a few minutes to rest before jumping on your pole and whining to the rhythm of your pole dancing track list.

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