More strength building exercises you can do at home!

You don’t need to go to the gym every day. And honestly if you have a couple of inexpensive pieces of equipment you may never need to go ever again!!

* Begin with a pull up bar. You can get one at Target or online, the type that you can mount in a door frame. These are simple to hang, they actually use leverage to hold themselves on, no permanent attachment needed. Follow the directions that come with it tho to install correctly.

* If you are unable to do even one pull up on a bar here is a starting point for you: Grab a kitchen chair and place it under the bar so you can stand and very easily reach it. With palms facing you in an underhand grip engage your biceps and lats (upper arms, and back) try to hold your body weight and count to 10. Step onto the chair to rest. Work up to a set of 5. Then as you get stronger you can start the same way and then lower yourself by straightening your arms slowly. Eventually you will be pulling yourself up and lowering slowly down.

* Try the pull-ups with palms facing away now in an overhand grip, or a mixed grip. (one palm forward, one palm back, then switch) work up to doing sets of 5 or more.

* So keep that bar in place!

* For push-ups you don’t need any equipment at all. You may do these on your toes in plank position or on your knees in a modified plank. Engage your central body to protect your back.

* You may do these with hands in slightly different positions, if you have any shoulder issues take them shallow at first and do a little body inventory to see how you feel. Here’s one hand position: With hands lined up right under your shoulders begin to lower down, keeping your elbows next to your rib cage. Lower halfway, push back up. Try lowering all the way down.

Do these exercises 2 to 3 times a week and they will definitely help your pole dancing by improving your upper body strength including your hand grip.

Did this information help you? Let me know.

Thanks so much for being you, now get to work!

Keep on spinning

What Should I Wear For Pole Dancing?

 That answer is easy especially if you are dancing in the privacy of your own home; Anything your little heart desires.

But let’s backtrack a bit……

There have been times when I’ve danced in my jeans and a t-shirt. Of course I didn’t do much except a few spins and walks around the pole, but that was what I needed to do at that moment. If you are really going to get into it and work up a sweat and climb and really move, I suggest some comfy yoga pants and a hoody to start.

  I find it super fun to incorporate a strip out of your top layers to reveal something a little more “revealing” underneath. I think it’s totally acceptable to be working out in your sexiest bra and panties! We are talking pole dancing after all. I know it’s the latest fitness craze, but come on, let’s be real here, it’s sexy.

 If you want to do any climbing or perching on your pole you definitely need to expose those luscious thighs, all the way up to where they meet at the top J. The more flesh exposed the better. For inversions it’s the same thing, skin, skin, skin. Take care not to have too many dangling straps on your attire tho, as these may be dangerous, impeding your grip or getting wound around the dance pole.

(Tip: no lotions on your body on pole dancing days)

 If you are dancing on carpet at home that adds some extra consideration on your part to protect your skin from carpet burns. If you are going to be kneeling on the floor, or rolling around, plan accordingly. Legwarmers will help cover your knees, and look cute in the process.

 When you are just starting out learning how to pole dance I suggest bare feet. Once you are feeling a little more adventurous you may add in “dance shoes”. Can you dance in your cowboy boots? Yes, but believe me 6 inch stilettos have never made more sense than when paired with some tiny booty shorts.

“Dance shoes” are made for pole dancing, they have a one piece solid construction sole, and will not break.   For your first pair the shoes with an ankle strap are the easiest to move in.

I really like this website for shoes:

http://www.wickedtemptations.com/shoes-360-ct.htm

But of course there are many others. Let us know if you find something you like.

 I am a real person, a pole dance instructor, a mom, a sister, a woman just like you! And I love to hear your comments a feedback so shoot me an email, or leave your comments on the website blog post.

Keep on spinning!

 XO Deb