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Professional Tips for the Beginner Pole Dancer

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Professional Tips for the Beginner Pole Dancer Professional Tips For The Beginner Pole Dancer Copyright 2014 PoleFitnessDancing.com Professional Tips For The Beginner Pole Dancer Disclaimer This ebook is in no way a replacement for medical advice. I am not an attorney, nor am I a nutritionist of any kind. This ebook was written to share with you my experiences regarding what works (and doesn’t) for myself and my students. The material presented here is not a replacement for professional advice, professional athletic training advice or the like. Information presented here is meant for people in good health. You will be using the information here at your own risk. By reading this material, you agree to the terms and condition agreement & privacy policy publically stated at www.PoleFitnessDancing.com. The purchase of this ebook includes NO resale rights and all selling rights are retained be the owner. This material is subject to Copyright protection. It my intention to bring you the best quality, ethical, and informative information to help you in your pole dancing journey Please Enjoy the Book, I put a lot of love into it Copyright www.PoleFitnessDancing.com Page 1 Professional Tips For The Beginner Pole Dancer Table Of Contents Grip & Pole Cleaning ………………………………………………….………………………….. Page 3 Flexibility………………………………………………………………………………………………..Page 5 Back ……………………………………………………………………………………………………………………………….. Page 6 Legs ………………………………………………………………………………………………………………..……….……… Page 7 Splits ………………………………………………………………………………….………………………………………….. Page 7 Strengthening …………………..…………………………………………………………………… Page 7 Upper Body ………………………………………………………………………………………………………………..…. Page 7 Lower Body…………………………………………………………………………………………………….…………….. Page 11 Core …………………………………………………………………………………………………………………………….. Page 13 Dancing Routines with Grace & Ease …………………………………………...……… Page 19 Pole Dance Move for Beginners ………………………………………………..……….… Page 22 Bruising Remedies ………………………………………………………………………….….. Page 23 Weight Loss & Diet . ……………………………………………………………………………. Page 24 Conclusion …………………………………………………………………………………...…….. Page 26 Copyright www.PoleFitnessDancing.com Page 2 Professional Tips For The Beginner Pole Dancer Grip & Pole Cleaning GRIP Many beginners frequently have problems slipping down the pole and losing their grip. Gripping the pole is a combination of strength in the hands and tackiness of the skin. The right combination can make you stick to the pole like fly paper and the wrong combination can have sliding down the pole at a dangerous speed. How do you get that right combination for you? Experimentation and practice. First and foremost, never use lotions or oils on your skin the day you pole dance. Even if you put lotion on early that morning, it doesn’t mean you are safe for dancing later that night. When you start to sweat, your body will push the oils absorbed from the lotion in your skin onto the surface of the pole creating an oily mess. Don’t use any lotion the day you plan to pole dance. If you need a moisturizer then try a Pure Aloe Vera gel with little to no additives. I find it doesn’t conflict with pole dancing. The second thing you may want to experiment with is different grip aids. We all have different skin types, some are oily, and some are dry or a combination of both. There is no one grip aid that fits all skin types. However, I can tell you that the most commonly used grip aid in my studio is Tite Grip. Other grips aids we use are Mighty Grip and Dry Hands. If you are advanced, we use Dew Point as well. You may change the type of grip aid you use as your hands get stronger. I don’t use grip aid on my hands any longer and you may find that you won’t either once you develop the proper hand strength. Copyright www.PoleFitnessDancing.com Page 3 Professional Tips For The Beginner Pole Dancer Remember, grips aids are to assist you in pole dancing. They ARE NOT a replacement for developing the strength in your hands. Grip strength for pole dancing is something that is developed over time and you should wean off the heavy use of you grip aids if you can. Here is a reference on products to try based on your skin type: Oily, Super Sweater Hands: Dry Hands, Combine Tite Grip with Mighty Grip Oily, Combination: Tite Grip or Mighty Grip. Dry Hands: Moisturize your hands with Jason 98% Pure Aloe Vera Gel. Let it dry thoroughly and then try Mighty Grip. Remember: You can layer two different products if needed. I have students who use the Tite Grip for the initial layer and then sprinkle a little Mighty Grip on after that. Dew Point is for advanced use only. It helps create a moist tack for various parts of your body to stick to the pole in intermediate or advanced pole tricks. It works beautifully, especially if you have a more dry skin type. POLE CLEANING The other part to good grip is a clean pole. Traditionally people have been instructed to use baby wipes however these can make the pole slicker if you use a wipe that has lotions or other moisturizers in it. I recommend Seventh Generation Disinfecting wipes. Not only do they sanitize the pole for the next dancer, but they clean away the oils well. There is also a pole cleaner from X pole as well. When you first learn to dance your will get nervous and sweat more than usual. The oils from your skin will come out and make the pole slick. Repeated cleaning with the wipes during your dance session may be necessary and normal. Copyright www.PoleFitnessDancing.com Page 4 Professional Tips For The Beginner Pole Dancer Flexibility Many people completely overlook the importance of flexibility in dance. Flexibility is a critical component to pole dance if you want the look of fluid ease. Many people don’t like stretching because it’s boring and feels like something you can do without. WRONG! Not only does stretching promote flexibility and help prevent injury, it can tone your muscles as well! Many women don’t even know about the toning benefits of stretching simply because they were never taught how to stretch in a proper way. When stretching is done like a dancer, then your stretching makes you much stronger, creating those long lean lines of a dancers muscle structure. Most stretching that is performed in your average fitness class is boring. It often feels like you are stretching for no reason and rarely see any results that make it worth putting in the added time and effort. Stretching like a dancer is very different than your average fitness class. Dancer’s stretches are challenging and not only give you the noticeable results in terms of flexibility you would love, but also greatly enhance the sculpting of your entire body. Flexibility is important in pole because some moves cannot be performed without it, especially in the back and legs. Some pole moves can only be achieved if you have your splits. A note on splits: if you are older and worried you can’t get your splits, stop right there! You can. I didn’t start trying to get my splits until I was 28. I was told my bones and joints were too set and that I would never get my splits. I got them at age 30 and can still do them now at age 35. Copyright www.PoleFitnessDancing.com Page 5 Professional Tips For The Beginner Pole Dancer Another thing you should know about female flexibility is that it is directly related to your ability to process your stress and emotions. The quicker you are willing to let go over the emotions hurts from the past and let go of the daily drama, the more flexible you will become. Emotions and flexibility is not a pair you are likely to hear about in a fitness class, but it’s true. There was a point when I was stretching 3 times a week or more to get my splits. I hit a plateau and no matter how hard I stretched, I never seemed to be able to get any farther. A friend of mine told me to get my chakras balanced and that would help me process my emotions and past traumas better. I did and after 6 treatments of musical chakra balancing, I literally “fell” into my splits and have never lost them! Be willing to let go of stress and be open minded about this process. While you are stretching, practice forgiving the people who have hurt you, practice letting go of hating your body, and be willing to relax. This will do wonders for your body and flexibility. Here are the main areas you want to stretch to improve your pole dance ability: THE BACK The back flexibility helps you twist around the pole; however, if it is overdone, you can injury yourself. When stretching the back, you never want to pinch your discs or force the spine into any degree of painful contortion. On the upslope, proper stretching can assist an injured back to recover more quickly, become strong again, and support the body in proper dance form. The abs are a critical component of back strength and flexibility. They should be balanced and help each other. Don’t forget to work and stretch the abs, both lower and upper equally as well as you work and stretch your back. Great back stretches can be achieved by taking Yoga, a Ballet Class, or a specialized fitness class. Not all main stream fitness classes have proper back stretches suitable for pole dancing. Want the exact stretches I give my pole students? Get instant access to them in the Home Pole Dancing Lessons For Everyday Woman. If you own this course, first log in and then you can access them here >> Copyright www.PoleFitnessDancing.com Page 6 Professional Tips For The Beginner Pole Dancer You can watch a free basic stretch video I do in class here >> THE LEGS When you first learn to pole dance, the upper body takes the brunt of the work and ends up a lot more sore than the lower body.
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