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Pole dancing on your mind? Strengthen these 5 muscles before jumping on the trend

Updated on:9 November 2021, 13:11pm IST
If pole dancing has caught your fancy to help you get in shape, ensure that your muscles are strong!
Aayushi Gupta
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pole dancing
Pole‌ ‌dancing‌ ‌requires‌ ‌agility,‌ ‌stamina,‌ ‌and‌ ‌strength.‌ ‌Image‌ ‌courtesy:‌ ‌ Shutterstock‌
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Pole dancing is among some of the most intensive workouts available. When it comes to pole exercising, Bollywood actresses like Jacqueline Fernandez and Malaika Arora indulge in it. Housefull 4 actress Kriti Kharbanda too is a huge fan of it and flaunted some neat moves on social media. Recently, she shared a video on Instagram in which she can be seen doing pole dancing while dressed in a black tank top and a pair of black shorts. 

Take a look at her post!

 

View this post on Instagram

 

A post shared by Kriti Kharbanda (@kriti.kharbanda)


More than just a fad, pole dancing is a fab way to gain muscle. Yes ladies, it is more than dancing with a pole. It brings a lot to the table. And if you are opting for pole dancing or pole exercising to get back in shape, you need to make these 5 muscles really strong to get the best out of it. 

1. Arms and shoulders

Pole dancing is primarily an upper body workout, despite its benefits for other parts of your body. Most moves with pole dancing require you to use your arms and shoulders strength to maneuver on the pole. Most pole dance instructors will encourage you to build your arm strength straight away. 

2. Core muscles

The core muscles also play a very important role in pole dancing, particularly during inverted (upside down) moves. This is especially true when the exit or transition from the move involves reversing the inversion in what is essentially a reverse crunch. This is because the forces of gravity act as resistance during such moves. That’s why you need to work on your core muscles before trying pole exercise. 

3. Back muscles

Pole fitness requires you to develop your back muscles. In fact, strong back muscles can help promote correct posture as well. 

pole exercise
To avoid back injury with pole exercise, make efforts to strengthen it. Image courtesy: Shutterstock
4. Leg muscles

Pole dancing works your upper body, core plus your legs. Lower body strength is required because pole exercise moves require primarily leg strength to hold yourself on the pole. That’s why you need to work on your leg muscles as well. 

5. Thigh muscles

Last but not the least, thighs, which include the hamstring, glutes and quads muscles! The continuous striking motions of pole dancing work the muscles in your thighs. To avoid possible injuries, your thighs need to be strong. 

Tania Sudan, a professional pole dancer and fitness trainer, shares with HealthShots how pole dancing can benefit your body:
1. Strength training

Learning to control and balance will strengthen muscles throughout your body. Many pole dancing maneuvers require you to lift and hold your own body weight, so it is ideal for building strength in your back muscles, biceps, triceps, and forearms. 

2. Increase mobility and flexibility

Sure, mobility and flexibility are great, but does pole dancing help tone your body? The answer is yes – of course, it does! People often forget the importance of flexibility, but twirling yourself around the pole involves quite a bit of stretching. Your flexibility will also reap the benefits. 

pole exercise
Everyone can benefit from pole exercise regardless of their flexibility. Image courtesy: Shutterstock
3. Cardio

Pole dancing is an excellent way to train your strength and stamina. It is quite an exhausting workout as you’re doing lots of hectic strength moves in a row. 

4. Mental health benefits

According to the expert, serotonin endorphins, commonly known as happy hormones, are released when you pole dance. So say yes to pole dancing to release your stress because it really does lessen the anxiety and stress. 

5. Reduce joint pain

Pole fitness will work on strengthening your muscles while increasing flexibility and mobility, which significantly reduces the likelihood of you developing joint problems.

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.