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!!!!!
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:
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!
