10 Pole Dance Exercises That Don’t Need a Bar

Melanie Ramos 5 min. of reading Training Routines Leave a comment

Until relatively recently, Pole Dance was a dance style linked to adult entertainment. While it’s true that it’s a dance full of sensuality and eroticism, nowadays it’s a very complete and widespread fitness practice that’s gaining popularity worldwide. Partly because it’s a super fun—and, why not, sexy—way to tone and strengthen all the muscles in your body.

Pole Dance basically consists of mastering your body weight to dance using a horizontal pole as support. This practice involves isometric exercises and some calisthenics movements, so it requires balance, flexibility, and great physical shape.

For those who are a bit skeptical about this style, you should know that Pole Dance is already winning over a huge number of fans. It’s super easy to find classes in specialized gyms where it’s taught.

If you’re thinking about getting started with Pole Dance, rest assured it’s an excellent activity for losing weight and, if you stick with it, you’ll definitely get a sculpted and toned body. Here are some exercises that’ll help you build the tone you need to get your body ready for Pole Dance.

Usually, people don’t have a pole at home to practice their Pole Dance routine. That’s why it’s cool to find alternatives to keep improving and strengthening your body. Although these exercises aren’t substitutes for Pole Dance training, they’re a great way to keep working your muscles and gaining flexibility. Each of these exercises requires 5 repetitions (if you’re a beginner) or 15 if you have more experience.

1. Air Bicycle

Lie on your back and bend your knees, keeping your feet flat on the floor.
With your hands behind your neck and elbows pointing outwards, try to lift your upper body towards your knees.
While doing this movement, try to bring your right knee to your left elbow.
Repeat the move, but now bring your left knee to your right elbow. That counts as one repetition.

2. Jack-Knife Sit-ups

Lie on your back.
Stretch your arms out straight and rigid upwards. Do the same with your legs.
The goal is to form a “V” shape with your silhouette. You have to engage your abs to keep your upper and lower body off the floor.
Slowly let your arms and legs touch the floor but, just before they do, engage your abs again and move your limbs back to the “V” position.

3. Climbing Rope

Sit with your legs extended forward.
Lean your upper body slightly backward and accompany the movement with your arms as if you were climbing a rope.
With each swing, your obliques should be tense and working hard.

4. Hip Bridge

Lie on your back.
Keep your arms extended forming a cross with your silhouette. Palms should face the floor. Also, your knees should be slightly bent.
Now, try to lift your body up using your hips’ strength. The goal is to form a straight line between your knees and shoulders.
Hold this position for 5 seconds and then start again.

5. Superman

Lie face down with your hands stretched forward.
Open your legs horizontally to form a “V”.
Keeping your body rigid, lift your hands and legs off the floor and hold for 5 seconds.

6. Hip Sway

Lie on your back with your arms extended forming a cross with your silhouette. Keep your palms facing the floor.
Keep your legs straight and together. Lift them just above your hips. The goal is to form a 90-degree angle between your upper body and your legs.
Gently sway your legs to both sides

7. Sliding Pike

For this exercise, it’s best to use two small towels so your toes can slide easily.
Place your toes on the towels and your palms on the floor. Try to keep a rigid position. The goal is to form an inverted “V” with your silhouette.
Keeping your body rigid, slowly slide your feet backward. When you can’t slide any further, return to the starting position.

8. Side Plank With Arm Twist

To do this exercise, start by holding a plank position.
Now, shift all your weight onto one hand. Lift the free hand off the floor and move it towards the ceiling. In this movement, you have to twist your entire torso.
Then, move your hand to the space between your body and the floor. You should also sway your body following the hand’s movement.

9. Knee Push-ups

Although it’s a very basic movement, it’s very useful for strengthening biceps and pectorals.
In this variation, instead of resting your toes on the floor, you rest your knees.

10. Lunges

Start standing with your legs hip-width apart.
Step your right leg forward and bend it until it forms a 90-degree angle.
Lean your body forward, bending your left knee. You should get your left knee just a few centimeters from touching the floor.