GET FIT THIS SEASON WITH SOME SENSUAL POLE DANCE MOVES
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This festive season try staying fit and in shape by practising pole dancing.WHAT IS POLE FITNESS?
This form of fitness workout uses every single part of one's body and is a combination of endurance and strength training. Sarah Scott, a professional pole fitness athlete shares a few moves you could try ...
SINGLE CLIMB SQUAT
MUSCLES WORKED:
Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior.What'll look great: Thighs, quads, bottom, arms, shoulders, abs Perform a carousal kick and then bring your free leg to the front of the pole Squeeze the pole firmly between both knees, cross your ankles, and press your hips toward the pole Bring your hands to face height, maintain your leg position and slowly sit down to squat. Repeat three to five times on each side
CLIMBING
MUSCLES WORKED:
Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior.What'll look great: Thighs, quads, bottom, arms, shoulders, abs Begin in single climb squat start position Reach your hands overhead to grab the pole with both hands, release your knees and lift them as high as possible Kick into the pole to move your hips back, re-squeeze your knees, then stand to resume the start position Repeat all the way up the pole.
POLE PLIA
MUSCLES WORKED:
Quadricep Group, Hamstring Group, Shoulder Group and Gluteal Group What'll look great: Thighs, legs, bottom and back Start with your back against the pole in a twisted grip Step your feet out and away from the pole Keeping your hips against the pole slide down into a wide plia position Bring your legs together towards the side of your twisted grip arm and reverse body roll to stand.
CAROUSAL KICK
MUSCLES WORKED:
Biceps, Latissimus Dorsi, Deltoids, Adductor Group, Calves, Shoulder Group, Quadricep Group and Tibialis Anterior.What'll look great: Arms, shoulders, inner thighs, thighs, calves Face the pole, place your right knee at hip-height or higher on the outside of the pole, and your foot on the inside Anchor to the pole by squeezing and kicking with your right thigh Keep kicking as you lower with control to the start position Repeat three-five times on each side.
BENEFITS
This workout enhances flexibility, strengthens muscles, provides a full cardio workout and improves co-ordination. Not only does it have health benefits, it is also one of the most fun ways to exercise, lose weight, tone up and increase confi dence.
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This form of fitness workout uses every single part of one's body and is a combination of endurance and strength training. Sarah Scott, a professional pole fitness athlete shares a few moves you could try ...
SINGLE CLIMB SQUAT
MUSCLES WORKED:
Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior.What'll look great: Thighs, quads, bottom, arms, shoulders, abs Perform a carousal kick and then bring your free leg to the front of the pole Squeeze the pole firmly between both knees, cross your ankles, and press your hips toward the pole Bring your hands to face height, maintain your leg position and slowly sit down to squat. Repeat three to five times on each side
CLIMBING
MUSCLES WORKED:
Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior.What'll look great: Thighs, quads, bottom, arms, shoulders, abs Begin in single climb squat start position Reach your hands overhead to grab the pole with both hands, release your knees and lift them as high as possible Kick into the pole to move your hips back, re-squeeze your knees, then stand to resume the start position Repeat all the way up the pole.
POLE PLIA
MUSCLES WORKED:
Quadricep Group, Hamstring Group, Shoulder Group and Gluteal Group What'll look great: Thighs, legs, bottom and back Start with your back against the pole in a twisted grip Step your feet out and away from the pole Keeping your hips against the pole slide down into a wide plia position Bring your legs together towards the side of your twisted grip arm and reverse body roll to stand.
CAROUSAL KICK
MUSCLES WORKED:
Biceps, Latissimus Dorsi, Deltoids, Adductor Group, Calves, Shoulder Group, Quadricep Group and Tibialis Anterior.What'll look great: Arms, shoulders, inner thighs, thighs, calves Face the pole, place your right knee at hip-height or higher on the outside of the pole, and your foot on the inside Anchor to the pole by squeezing and kicking with your right thigh Keep kicking as you lower with control to the start position Repeat three-five times on each side.
BENEFITS
This workout enhances flexibility, strengthens muscles, provides a full cardio workout and improves co-ordination. Not only does it have health benefits, it is also one of the most fun ways to exercise, lose weight, tone up and increase confi dence.
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