5 beginner's moves to Pole Fitness

Pole fitness combines dance, strength training, endurance and flexibility into one workout, and uses every part of your body, strengthening muscles and providing a full cardio workout, as well as improving coordination. Not only does it have many health benefits, it is also one of the most fun ways to exercise, lose weight, tone up and even increase confidence.

As a full body workout, pole fitness will improve your biceps, triceps, legs, bottom, shoulders, chest, back, abdominals, core and hips. We guarantee you'll be seeing the benefits in no time!

Sarah Scott, professional pole fitness athlete, started pole dancing six years ago. "My pole journey began when I found pole in 2009. I had no previous gymnastics or dance background and it has completely transformed my life. I have found something I truly love, and it has given me new confidence to perform, train and teach."

Here are five beginner's moves to kick-start your post-Christmas fitness regime.

1. Carousel kick

•     Anchor to the pole by squeezing and kicking with your right thigh

•     Keep kicking as you lower

•     Repeat 3-5 times on each side.

2. Single climb squat

•     Perform a carousel kick and then bring your free leg to the front of the pole

•     Squeeze the pole firmly between both knees, cross your ankles, and press your hips toward    the pole

•     Bring your hands to face height, maintain your leg position and slowly sit down to squat. 

•     Repeat 3-5x on each side.

3. Climbing

• Begin in the single climb squat start position

• Reach your hands overhead to grab the pole with both hands, release your knees and lift them as high as possible

• Kick into the pole to move your hips back, re-squeeze your knees, then stand to resume the start position

• Repeat all the way up the pole.

4. Pole plié

• Start with your back against the pole in a twisted grip

• Step your feet out and away from the pole

• Keeping your hips against the pole slide down into a wide plié position

• Bring your legs together towards the side of your twisted grip arm and reverse body roll to stand.

5. Martini Kick

• Perform a pull up sit (see images below)

• Bring your hands down to chest height, lean back and extend your legs

• Uncross your feet, point your toes and slowly kick your legs one at a time

• Stay aware of your posture, emphasize keeping your chest open, shoulders down, and hips up

• Perform with one or both hands

• Repeat on the other side (if needed).

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