I've Got Your Back!

As a Pole Dancer, it is so important to develop strong core foundations. A strong core will improve stamina as less effort is needed to reach those power moves and will protect your lower back and spine from injury. A strong core will aid in developing excellent balance and posture, can reduce back pain and help with everyday life activities. 

When we talk about "core strength" what is the first thing that comes to mind? Abs right? Well the truth is the abdominal muscles are a very small part of the core.

The Abs have very limited and specific action and what we generally refer to as the "core" actually consists of many different muscles that stabilize the spine and pelvis and run the whole length of our torso. These muscles help to control movements, transfer energy, shift body weight and can move and stretch in any direction.

Core conditioning exercises need to target all muscle groups to be effective. A strong core will help you to achieve those difficult tricks but most importantly will protect you spine from injury.

The major muscle groups that make up our core and that I will be focusing on are the TVA (Transverse Abdominis) probably the most important muscles of the core as it wraps around the spine for protection and stability. The External Obliques, located on the sides and front of the abdomen. The Rectus Abdominal or commonly known as the "six pack" running the length of the front of our torso and the Erector Spinae, a collection of muscles that make a group that run along the neck down to the lower back, supporting the spine and reducing risk of injury.

Although Pole is a fantastic all over strengthening sport, it is wise to strengthen your core before attempting high level moves so that we don't rely on our spine to lift our body weight and cause injury.

Best core exercises for pole dancers:

Prone Bridge:

The prone bridge will target your entire core (internal obliques, external obliques, rectus abdominus and erector spinae) and therefore is the most effective core strengthening exercise. You can perform so many variations of the prone bridge ranging from easy to super difficult. The picture below is an example of the prone bridge at an easy level. If this is too difficult you can take the position on your knees instead of your feet.

Start on the floor with your elbows and knees in contact with the floor then lift your stomach from the floor creating a flat spine (neutral spine). To correctly execute this exercise you need to create a straight line from your ear to your shoulder, hip and knee joints. Use mirrors so you can see your posture and correct it if necessary. Make sure that your head does not fall forward and that your hips do not sag during the exercise and make sure you BREATH!

VARIATIONS:

Extended prone bridge: Some say that the extended prone bridge is more difficult than simply on your elbows.  I feel that they are both as effective as one another so you can decide for yourself.
If the prone bridge and the extended prone bridge are easy for you and you enjoy the exercise but wish to make it harder try doing reps of 15-20 elbows to extended arm prone bridges without letting your knees touch the floor. Make sure your hips don't sag so that you won't apply pressure to the spine and cause injury or stress.

Alternate Superman:

The alternate superman targets your erector spinae which is the muscle supporting and protecting your spine so its a great way to strengthen the muscles and reduce the risk of spinal injury due to overuse. The exercise is about muscular control so slow controlled reps of 15 x 3 sets should be sufficient.

Lying prone (face down) on the floor with your arms extended in front of your head (like superman) engage the muscles through the lower back and the posterior muscles (on the back) of the shoulder to lift the opposite arm and leg at the same time. You should lift the arm and leg approximately 20cm from the floor, pause then slowly alternate sides. Focus on the tempo of the movement, breath and control limbs.

This may seem like an easy exercise but done correctly you will achieve great results.

Oblique dips:

Well the name says it all! We will be strengthening our internal and external obliques but also our rectus abdominins (abs).
This exercise is slightly more advanced so start with shorter reps and sets at first and focus on correct posture and breathing in the beginning. You can start this exercise resting on your elbow then advance to resting on the palm of your hand later on. Facing a mirror (to help with correcting posture) lift your body to a straight line resting only on the outer side of your foot and either your elbow or palm, following the line of your shoulder (directly under the shoulder). Make sure that you create a straight line in your spine from the top of your head all the way to your feet. Raise the opposite arm to the roof to aid with posture and balance. Holding this position will engage the core muscles but to make it harder try dipping your lower hip to the floor and lifting back to the start position with out compromising your neutral spine position. Make sure you do both sides and BREATH!!!!!

Above is extended arm dip.

Swiss ball straight crunch:

Any core exercise will be enhanced if you throw balance into the mix! Straight crunches (sit ups) on the floor are okay but to really make them effective try using a swiss ball. There are heaps of variations that you can do for this particular exercise again to make it harder or easier. For example, holding weights, balancing on one leg, straight arms or even side crunches to work your obliques. Try mixing it up from time to time!

We are going to focus on the straight crunch. Start by lying on your back with the swiss ball following the natural curve of the spine and legs 90o at a comfortable width and feet on the floor. Place your fingertips just in front of your ears, push your elbow out and squeeze your shoulder blades together. Breathing out, engage the abdominal muscles till you reach your full ROM (range of motion), pause at the top, inhale and return to the starting position. 3 sets of 15 reaps is a great place to start and again for a challenge try mixing it up!

If you find that you enjoy the challenge of the swiss ball you can try adding it to your prone bridge exercise by placing your hands on the ball instead of the floor!

VARIATIONS:

We can use the swiss ball in so many ways and its a cheap and effective resource to improve strength and balance in the entire body. Here are some examples!!

With a partner, straight crunch and catch a medicine ball.

Exercises targeting internal and external obliques. Balancing on the ball works the whole core and stabilizers.

Hanging straight crunch:

This one is especially for those struggling with their inverted V and aerial inverted V (upside down straddle).

You can use either a hanging crunch machine or a straight bar (chin ups bar) or any bar you find in the local play ground (just kick the kids off it).
This exercise is targeting your rectus abdominus (abs) and your pelvic floor. If you are using a hanging crunch machine, position yourself into the machine allowing both your spine and forearms to rest on the pads that are provided. Maintain contact with your spine on the pads at all times throughout the exercise. Once you have a comfortable position on the machine, raise your knees upwards to your abdomen/rib cage, squeeze, pause then inhale as you lower your legs down to the starting position. Throughout the exercise focus on not swinging or using momentum to lift.

The exercise can be adapted to the straight bar but is more difficult so if you try the exercise on the straight bar focus on technique rather that reps.

Using a straight bar gripping underhand, let your body hang off the bar without touching the ground with your feet. Without using momentum or swinging the legs raise your knees to your abdomen/rib cage. Pause as you reach your full ROM then release slowly to the start position.

If you are doing this exercise with ease, up your reps and sets or try doing the exercise holding a medicine ball either between your knees or feet!

Straight leg variation:

Above is the hanging straight crunch using the hanging crunch machine.


I hope that these exercises will help you to achieve your pole goals or even your own personal fitness goals as well. Just remember that the reason behind these exercises first and foremost is to protect your spine from injury by strengthening the muscles used in Pole Dance. If you strengthen your core, the muscles will develop and become toned. Cardio fitness will then help you to define the muscle tone and give you that "ripped" look by shedding body fat.

Remember to look after your body, rest and recovery is VITAL in achieving fitness goals.

Eat well, live well dream big and never settle for second best!

Oh My Gosh Becky Look At Her Butt It Is So Big!

Pole Dance is an amazing workout. It combines cardiovascular fitness through dance, flexibility training, body awareness through co-ordination and balance and increases core and general body strength by using the body itself as resistance.

Pole isn't boring, its not repetitive and its sexy. You can dress up for a 'work-out', meet new people from all walks of life, wear stripper heels and make-up to class but most importantly, you can have fun and get fit at the same time!

There are so many positive attributes that make Pole Dance a great form of fitness for both women and men but like most things in this world there will always be advantages and disadvantages.

Now some of you may disagree with me when I say that although Pole is great at toning the whole body, your glutes (butt, ass, booty, bootay, bottom, behind, backside, whatever you want to call it) don't get as great a work-out as your upper body or core.

In Pole, we rely on our upper torso to lift out entire body weight and our core improves as we invert and also by maintaining balance in advanced inverts but we mainly use our lower body to hang.

If Pole is the only form of exercise you do and you feel the same as me about your behind, I feel to achieve an all round full body work-out you need to include butt and thigh toning exercises into your fitness schedule and I believe that this is best achieved by stepping away from the apparatus!

I am going to share my top 5 favorite bottom and thigh toning exercises that you can do at home. The exercises will help to create a more shapely behind, tone the thighs and will reduce cellulite. The aim of the exercises are not to reduce the size of the glute but to make them perky and firm!


5 WAYS TO A BETTER BUM!

1. SQUATS: The first form of squats I will describe will be parallel squats. It is good to start with say 3 reps of 10-15 squats. Then from there you can increase your reps or number of squats per rep depending on your fitness level.

* Start with feet parallel.
* Hands by the sides of the body or as shown in diagram.
* Making sure that your knees stay behind the toes, breathing out through the nose take your squat deep as though you are sitting back onto a very low chair.
* Reverse the action, breathing in and squeeze your butt tight.
* Finish with a slight bend in the knees.
* Rest between reps by stretching or shaking out.

2. WALKING LUNGES: Walking lunges are great for the whole lower region, and also help to improve balance and flexibility.
Set a goal of how many lunges in each set.

* Start with feet parallel and arms by your sides.
* Take your first step wide so that your front knee does not go past your front toes.
* With a raised back heel, drop the back knee slowly to the ground without touching the floor.
* Place your weight forward into the leading leg and rise.
* Continuously take walking lunges alternating sides.

3. LEG RAISES: Excellent for toning the glute and hamstrings. Also good for core and balance.

* Starting on all fours or on elbows.
* Maintaining balance bring one knee tightly into the chest.
* Follow a swift motion with a flexed  foot and kick with the knee bent at 90o directly to the roof.
* Finish the exercise by bringing the knee into the chest.
* Repeat a minimum of 10 on each side for as many reps as you like resting in between by stretching or walking out.

 4. BUTT LIFTS: Focus on the bottom and core.


* Lying on your back with your arms by your sides, bring your feet a comfortable distance towards your butt with feet parallel and at hip width apart.
* Raise your hips to the roof by squeezing your glutes tightly.
* Reverse the action but do not let your bottom rest on the ground.
* Lifts, holds and pulses to the roof in this position are a great way to feel the burn.
* No need to do reps if you don't want to or choose to. You will benefit more by holding and squeezing your glute until you can't hold it anymore or until you feel the burn.

5. JUMPS: Jumps are great for cardiovascular fitness, stamina and lower body toning. I definitely suggest doing reps of jumps. Start small by doing maybe 3 reps of 5 jumps in each and then increase to your fitness level.


* Start with feet parallel and shoulder width and with correct posture.
* Bend the knees slightly then jump as high as you can snapping the knees tightly into the chest. Arms can also bend and snap in close to your sides. Aim to make a small tuck in the air.
* Land with feet parallel and with bent knees.   

HEALTH AND HELPFUL TIPS:


1. MAKE SURE YOU ARE WARMED BEFORE ATTEMPTING TO TRY ANY OF THE EXERCISES MENTIONED.


2. KNOW YOUR LIMITS.


3. DON'T PUSH YOURSELF TO HARD TO START WITH. INSTEAD SLOWLY INCREASE REPS OR SETS OVER TIME.


4. STRETCH BEFORE AND AFTER.


5. KEEP A LOG OR DIARY.


6. DON'T OVER DO IT. REST AND RECOVERY IS VITAL.


7.CONSULT MEDICAL ADVICE IF YOU HAVE HEALTH OR FITNESS CONCERNS.


8. TRY NOT TO WEIGH YOURSELF, BETTER TO TAKE MEASUREMENTS OR HAVE A PROFESSIONAL TAKE YOUR BMI.


I hope that you can benefit from these excellent ways of toning the lower body. They may not be as fun as Pole Dancing but they will definitely increase tone and reduce cellulite in the legs, thighs and buttocks.


I include these workouts into my weekly exercise program. I usually do them at the park when I walk my dog as my body is warm and there is more chance of burning fat at the same time.


Set goals for yourself, love your body for who it is and recognize that we all come in different shapes and sizes. Remember that the aim of these exercises is not to become skinnier but to tone and lift the muscles in the body.


Enjoy, thanks for reading and happy burning!!


KR
Fontaine

Flexibility and Pole

I believe it is so important to train as an 'all rounder'. This means always try new moves that step outside of your comfort zone.

Stretching, for me is an integral part of my training. I stretch for a minimum of 30 minutes before a pole dance training session. This includes group classes and my own PT time.

As an elite level pole dancer, I believe that deep stretching is as important as training new tricks, to prevent injury, improve my lines and also to be able to contort my body effortlessly around the pole.

A complete body warm up and flexibility program can reduce your risk of injury, increase body awareness, correct or prevent the over-use of muscle groups and can also assist in your muscle range of motion. All of which are useful to any athlete but especially polers!

There are many different ways of stretching. From my experience, a combination of Dynamic stretching, Static Active stretching and Static Passive stretching can greatly assist in increasing mobility of joins, enhance flexibility and reduce the risk of injury.

So lets start with the basics... What do they all mean!?

Dynamic stretching uses the full range of motion in the joint or muscle. For example: Standing up straight with feet shoulder width and parallel. Keeping hips and legs completely still, twist upper body from side to side.

Static Active stretching will increase the strength of the muscle and also aid in flexibility. For example: Sitting on the floor with legs in a pike position. Grasp one foot with both hands and pull your leg as close to your head as you can with out bending the leg or slouching in your spine. Release the grasp on your foot and hold the leg as high as you can. Try and hold the position for 10-30 seconds then slowly release.

Static Passive stretching will increase the range of flexibility in the muscles over time. Partner stretching or over-split training are great examples of Static Passive stretching. For example: Standing with your back up against a wall lift one leg and have a partner push and hold the leg towards your head. Both legs must remain straight. hold for up to 30 seconds, resist for 30 seconds then again ask your partner to push for 30 seconds and release slowly.

When I incorporate these styles of stretching into my training program I am very specific as to when i include them.

This is how I would include them in my training program:

* Warm up~ include DYNAMIC STRETCHING: leg kicks, arm rolls, pulses, walking lunges. I also include some STATIC ACTIVE STRETCHING: splits, straddle stretches, lunges, back stretches.

* POLE TRAINING

* STATIC PASSIVE STRETCHING: partner stretching, resistance stretching, oversplits.

* Cool down~ include DYNAMIC STRETCHING: hold stretches for at least 30 seconds. Know your body, make sure you stretch the muscles you engaged in your training session.

* LEAVE WARM! Make sure you cover up and keep your body warm.


Before you go off and ask your neighbour to pull your legs behind your head there are some things you should be aware of when including these types of stretching techniques into your training program.

1. ALWAYS be thoroughly warmed up before stretching! A light jog, skipping or bouncing on a trampoline are all great ways to get your heart rate up. 10-15 mins should get your body warm enough to start stretching.

2. Stretch to just before the point of discomfort. Be aware of your limits. You can pull muscles by over stretching.

3. Hold your static active stretches and static passive stretches. The longer you hold the stretch the more relaxed the muscle will become. 2 mins is a great amount of time to hold these stretches.

4. BREATH! In through the nose out through the mouth. Don't worry about who hears you breathing! Even if you get that whistle in your nose! Yoga breath is a great way of relaxing the muscles that your engaging. http://www.abc-of-yoga.com/pranayama/

5. Again, know your limits. If you feel pain release form the stretch.

6. Shake out limbs in between stretches.

7. STAY WARM!

I hope this helps you in your journey for excellence. Never settle for second best, always believe there is room for improvement and that you can do better.

Remember that the best way to increase strength and flexibility is with practice, patience, rest and recovery. Don't over do it, always start small but aim high. Keep a diary and set goals for yourself.

If you have any questions or would like to add any comments please do!

KR
Fontaine.