January 25th, 2013

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