A pole dance workout is a great full-body workout and also a ton of fun! As with any form of exercise, pole dancing also has its advantages. You’ll benefit physically, mentally, and emotionally from pole dancing, which is why it is gaining popularity worldwide.

Dancers are well known for their fitness and health, but how does pole dancing change your body? Read on to find out!

How Does Pole Dancing Change Your Body?

Pole dancing has been known to, among other things:

  • build upper body strength
  • stronger core muscles
  • stronger legs
  • improved grip strength
  • improved flexibility
  • increase your metabolism
  • tone your muscles, and 
  • build endurance.

Let’s dive a tad deeper into each change, what causes it to happen, and the benefits it brings.

The Top 8 Changes Pole Dancing Does To The Body

1. Building Upper-Body Strength

While pole dancing looks effortless, it requires you to lift and hold your body weight. Many pole dancing moves require you to use your arm muscles, which is why most pole dance instructors will tell you to start building arm strength immediately.

As you practice pole dancing regularly, you’ll build your biceps, shoulders, forearms, and triceps. Since pole dancing moves don’t really target one muscle at a time, you’ll usually be working all of these muscles during each move, trick, or transition. So you get a complete workout, working multiple muscles at once.

2. Gives Stronger Legs

Have you ever noticed that pole dancers’ legs are always elegant and poised? Pole dancers build strong calf and thigh muscles by having pointed toes constantly and wearing pleasers (heels).

The muscles in your legs are also challenged by many pole moves such as climbs and spins. 

3. Strengthening Your Core Muscles

Core muscles are often overlooked when it comes to strength training. People often overlook their lower back muscles since they focus almost exclusively on the abs and stomach muscles.

Pole dancing and aerial fitness train your entire core, working your front and back muscles at the same time. Core strength can be built by climbing or reclining on the pole, as well as holding the weight of your legs (pike legs).

4. Increases Endurance

Depending on how long the song is, a whole pole dancing routine takes approximately 4-5 minutes. This is plenty of time to put your body to the test.

You develop endurance through every movement you make, every moment you spend practicing your whole routine, and all your cardio, strength improvement, and core buildup exercises.

Your endurance is developed by each exercise you do, by every minute you spend practicing your routine, and by all the cardio exercises, core exercises, and strength exercises you do.

5. Improves Grip Strength

Sure, you must grip the pole with your hands, but where does your body fit in? Some pole tricks are hands-free, which means that you may be holding yourself off the ground with your leg, armpit, elbow, knee, or another part of your body.

Therefore, prepare yourself to be pinched in places you’ve never imagined possible and practice making your “this doesn’t hurt at all” face (a smile is sexier than a grimace!) Plus the silver lining is that you will be improving the grip between unique joints.

6. Increasing Your Metabolism

You’ll be surprised how receptive you become to dieting as you dive deeper into pole dancing. Ultimately, if you want to be able to pull yourself up the pole and flawlessly execute all the moves and tricks, you may have to lose or maintain weight.

It is usually recommended to consume small amounts of food throughout the day when pole dancing. By eating smaller meals 5-6 times a day, the body’s metabolism rate increases, and energy levels are kept stable.

7. Improving Your Body’s Flexibility

To pull off the tricks in pole dancing, the body needs to be flexible and strong at the same time. With pole dancing moves like arm and leg extensions,  curls, bends, splits, and many other tricks, your muscles will be stretched to the limit.

Developing your core strength and balance will greatly increase your body’s flexibility. By increasing your body’s elasticity, you can also prevent minor muscle strains and other injuries, expedite muscle recovery, and improve overall joint strength.

8. Toning Your Muscles

The final physical change to your body that we’ll explore is getting toned muscles. Have you ever noticed how well-toned dancers’ bodies are? As they perform their pole routines, their muscles look tight and compact, and you can feel their strength.

With pole dancing, you don’t need weights to build muscles. Instead, you use your body weight to develop the muscles.

In other words, you will not gain bulky muscles but will only increase them by a proportional amount to your body mass. As they grow, they will be large enough to allow you to easily pull your entire body up the pole.





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