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Pole Dancing Exercise: Top 5 Moves For Beginners

The Fundamentals of Pole Dancing Exercise 

When something is branded as a “novelty” or a “gimmick,” it can sometimes be difficult for people to get past those labels.

That can be the case even if that something in question is clearly more than just a novelty or a gimmick.

Such is the case with pole dancing.

Because of the connotations that accompany the term “pole dancing,” there are plenty of people out there who have a hard time taking it seriously.

It is unfortunate that some people can’t get past those connotations because the reality is that pole dancing is a good kind of exercise to take up if you want to get in shape.

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In this article, we will talk in great detail about the merits of pole dancing as a legitimate form of exercise. We will also discuss the specific ways in which the aforementioned form of exercise can benefit you.

Is Pole Dancing a Good Form of Exercise? 

What are your criteria for considering a particular form of exercise good?

Should it be easy or would you prefer it to be more physically demanding? Do you prefer exercises that can be performed at home or are you more inclined to try something out if it gets you out of the house?

We all have our preferences when it comes to exercises, but I think we can all agree that the best kinds of exercises are the ones capable of benefiting us in many ways. Making the case for pole dancing as a highly effective and beneficial form of exercise is very easy because of that.

Let’s start by naming the different ways in which pole dancing can help your body.

This is the kind of exercise that can strengthen your body significantly. Because you will have to support your body weight often as you move on the pole, you are subjecting the different muscles in your body to strength training.

At the same time that you’re strengthening your muscles, you are also improving your flexibility and the health of your joints. Having to constantly move your limbs around as you execute different maneuvers stretches them out. Their range of movement can improve further as you continue with this particular exercise.

Pole dancing is also good for your joints because you are able to stretch them without having to place an excessive amount of pressure on them. You don’t have to worry as much about wear and tear.

You can also improve your cardio by developing a pole dancing routine. The constant movements that are involved in pole dancing can really get your heart going, especially if you try to cram plenty of activity into your sessions.

Regularly performing this specific exercise can also help you improve your balance. According to Lifehack, pole dancing can have a positive impact on your kinesthetic awareness. Simply put, you can become more aware of your surroundings, of your base, and of how balanced you are thanks to pole dancing.

The benefits of pole dancing also extend well beyond just improving your body.

By taking up pole dancing as your regular exercise, you can also boost your confidence. You have to let your inhibitions go to some degree in order to become comfortable with pole dancing. This exercise helps you get out of your shell that way.

Pole dancing is also a ton of fun. If you just want to blow off some steam and have fun in the company of familiar faces, this is the kind of activity you should take up.

What Kind of Exercise Is Pole Dancing? 

According to the National Institute on Aging, there are four general types of exercises and those are:

  • Aerobic exercises
  • Balance exercises
  • Flexibility exercises
  • Strength exercises

Aerobic exercises are also known as endurance exercises and they focus more on improving your circulatory and respiratory systems. These are the exercises you should integrate into your regular workouts if you find yourself running out of breath often.

Lower body exercises can double as balance exercises. When performing lower body exercises, your goal is to strengthen your legs so that they can support you better, thus improving your balance in the process.

Flexibility exercises are designed to widen your range of movement. They can also help you avoid injuries.

Strength exercises are pretty self-explanatory and they are among the most popular. Whether you’re interested in getting stronger for sports-related reasons or you just want better-looking muscles, you will have to take part in some form of strength training.

What’s worth pointing out here is that the benefits of those four types of exercises are also associated with pole dancing. Your cardio, balance, flexibility, and strength level are all things that improve after regularly practicing pole dancing.

With that in mind, saying that pole dancing is just an aerobic, or balance, or flexibility, or strength exercise would be under-selling it. The reality is that pole dancing checks all those boxes. It can’t be pigeonholed into being one specific form of exercise because it’s too versatile for that.

What Are Five Beginner Pole Dancing Exercises? 

If you’re a beginner who just watched someone complete a pole dancing routine, chances are that you will be thinking something along the lines of “there’s no way I can do those things.”

Pole dancing is not like jogging or push-ups where you can just see or hear how it’s done and perform it perfectly right away. It’s significantly more complex than that.

You don’t have to jump into the deep end right away though. Starting with the fundamentals is ideal for pole dancing.

There are five basic moves you will have to perform often over the course of a regular pole dancing routine.

The Pull Up Crunch

  • Start by clinging to the pole and placing both hands at around head level.
  • The side of your body closest to the pole should also be positioned in front of it.
  • Lift your knees up until they reach your elbows or as far up as they can go.
  • Finish by placing your feet back down on the floor.

The Pole Walk 

  • Stand with your feet together next to the pole and reach your inside hand as far as it can go up the pole.
  • Lift up the balls of your feet and position your hips away from the pole.
  • Begin walking around the pole with your feet and hands remaining in the same positions.
  • Switch the position of your hands and walk in the opposite direction around the pole.

The Dip 

  • Resume the same starting position from the pole walk move
  • Follow by placing your outside arm on the pole and extending your outside leg down and away from the pole.
  • Try to draw a big circle around the pole with your outside foot and follow its movement until your body completes a full rotation.

The Fireman Spin 

  • Place your inside hand high up on the pole and take a slight step forward with your inside leg.
  • Move your outside hand across your body and grab the pole with it while also pushing away just a bit.
  • Lift your outside leg and use it to hook the pole around your heel.
  • Lean into your raised leg to move it and lift up your other leg.
  • Complete a spin around the pole.

The Pull Up Sit 

  • Stand behind the pole, lift your hands above your head, and use them to grab on to the pole.
  • Raise your chest so that it touches the pole and the soles of your feet should also go up off the ground.
  • Pull yourself up on to the pole and wrap your legs around it by placing one thigh over the other.
  • Go back down to the floor.

Can Pole Dancing Help Me Lose Weight? 

Given that pole dancing is the combination of four different types of exercises, it should come as no surprise that one of its benefits is helping people lose weight. You can burn a lot of calories while you are pole dancing.

You can expect to burn around 250 to 350 per pole dancing session, though the exact number will obviously vary depending on how active you are throughout and how long the session is.

If your main goal for working out is to lose weight, you should strongly consider taking up pole dancing.

Which Muscles Are Engaged by Pole Dancing?

There are four muscle groups that you are able to effectively engage when you take part in pole dancing. Those are your arm muscles, leg muscles, core muscles, and your back muscles.

Your arm and leg muscles are heavily involved in just about any pole dancing routine because they are often tasked with the job of supporting you. The muscles in your arms act mainly as stabilizers while the ones in your legs create momentum and balance you out.

The core muscles are also essential during any kind of pole dancing workout. When you pull yourself up on the pole, your core muscles are fully engaged along with your back muscles.


As you have just read, pole dancing is far from being a gimmicky form of exercise. If anything, that description is woefully off the mark.

The many benefits of pole dancing are sure to be useful to anyone looking to get in better shape because of how varied they are. You also don’t see that many forms of exercises that are capable of improving your stamina, making you stronger, more flexible, and better balanced all at the same time. That makes pole dancing pretty unique.

Don’t forget that it will help you lose weight too.

It’s true that pole dancing is not the easiest kind of exercise, but with perseverance and practice, you should be able to reap its many benefits.