Pole Dancing is one of those sports that uses your entire body it has been called the

ultimate workout. Both stamina and muscle building, a 4 minute pole routine can feel like a
5 mile run.
Muscles Used for Pole Dance/Fitness
Arms Biceps, Triceps, Forearm, Wrist, Hand
Shoulders
upper back
lower back
neck
Chest
core
abdominals
obliques
glutes
quads
inner thighs
calves
ankles

This is because the hand's position has a large influence

on the shoulders. The shoulder girdle in turn dictate the positioning
of the rest of the body for performing an activity. An instability in the
shoulders throws off the balance of the body frame and inefficiency
occurs in the use of the body.
hands/wrists -

forearms

Depending on the exercise you are attempting and or the amount you utilize your entire
strength, will depict how much the muscle group actually gets used.

Human Kinetics / Excerpts

Correct posture refers to the alignment of the bones in relation to the joints for the purpose of maximizing qi
flow and minimizing obstructions. In qigong therapy, it is said that wherever qi does not flow, disease sets in.
Qi is carried in the Blood like water in a river and flows throughout every part of our body. If there are sharp
bends in the river, qi slows down; if the river straightens, there is less resistance and the flow increases. By
paying attention to how our bones are stacked on top of each other, we can minimize the number of bends in
the body and thereby facilitate free-flowing qi.
Free-flowing qi is important on two levels. First, it washes through the body and cleanses the organs, fasciae,
and blood. Blood carries qi along with oxygen and nutrients, and therefore it makes sense that wherever
Blood is circulating, healing is occurring or disease is not setting in. Qi movement in this case means that
there is no holding onto stressors of any kind and that health and relaxation are actively supported. Qigong
therapy recognizes that external influences, including physical, emotional, spiritual, and mental influences,
have a real energetic charge that can be associated with specific parts of the body.
One important reason for maintaining correct alignment of the body during qigong practice is that it keeps the
major energetic center of the body, called the Taiji Pole, straightened. The Taiji Pole is a column of energy
extending from the top of the head at the crown down to the perineum and links all the energetic meridians
and centers along the midline of the body (see figure 2.1). Each end of the Taiji Pole is an energetic portal
that connects upward to Heaven and downward to Earth. Keeping the Taiji Pole straightened facilitates freeflowing qi through its core and a flowing current between the head and feet.

The second important benefit of free-flowing qi is the effect of releasein order to hold great structure, we
must relax the muscles and allow the bones to hold themselves in place using minimal effort. Relaxing the
muscles entails an active command from the mind to release tension, and releasing muscular tension also

implies letting go of emotional and mental tension. When the entire body is relaxed, our true nature is allowed
the freedom of expression.
For example, a common place to hold onto tension is the shoulders. One of the rules of posture requires the
practitioner to drop the shouldersthat means dont bring them up by the ears. Lets say youve come home
from a stressful day at work. Its likely that your shoulders have been creeping up toward your ears or
cramping your neck. To relax the shoulders, the mental and emotional tension that put them there in the first
place would also have to be released. We would have to leave our job behind and be completely whole and
alone in our body. When we are on guard, we tend to hold the muscular pattern that goes with that attitude.
Once we can release and fall naturally into proper alignment, the healing has already begun!

Strengthening and conditioning muscles of breathing improving lung capacity

and air flow.
Strengthening the heart muscle pumping efficiency reducing the resting heart
rate.
Improved blood circulation and reduction in blood pressure
Increasing red blood cell numbers and oxygen transport facilitation
throughout the body
shown to reduce cardiovascular problems
Reducing the risk of diabetes
Stimulate bone growth reducing osteoporosis risk
Strengthening various muscle groups in the body as well as enhances
vascularization in the muscles.
Improve endurance by improved energy storage and increase speed of
aerobic metabolism in muscles
Improve mental health and reducing stress

To make physical improvements in your body, you need to work your body and muscles harder than usual. This
is referred to as the overload principle. As your body becomes more conditioned, you need to increase the
frequency, intensity, or time of your workouts in order to continue improving your pole fitness level.
Frequency: How often you exercise on the pole . For beginners, consider starting with 2-3, 45 minutes to 1 hr
sessions per week.
Intensity: How hard you exercise. For example, the pace you walk or spin around the pole, the amount of weight
you lift (you can always add leg weights or wrist weights to increase this increasing your heart rate too.
Time: How long you perform an activity. "Time" can also refer to the number of sets or repetitions you perform in
your sequences and training and the length of your performance and routine Start off with 1 minute routines then
progess in 30 seconds at a time until you reach competition and world class standard of 6 minutes.
Exercise Component 1: Aerobic Exercise in general
Aerobic exercise increases the health and function of your heart, lungs, and circulatory system. For maximum
effectiveness, aerobic exercise needs to be rhythmic, continuous and involve the large muscle groups (primarily
located in the lower part of your body.) Pole fitness incorporates this component such as walking, jogging,

cycling, aerobic dance, and stair climbing, all being excellent examples of activities that use large muscle groups.
Activities combining upper and lower body movements such as Pole fitness and cross-country skiing, rowing,
and swimming can lead to even higher levels of aerobic capacity.
Exercise Component 2: Strength Training in general
Strength training is the process of exercising with progressively heavier resistance to build or retain muscle.
Unless you perform regular strength exercise, you will lose up to one-half pound of muscle every year of life after
age 25. Muscle is a very active tissue with high energy requirements, even when you are asleep, your muscles
are responsible for over 25% of your calorie use. An increase in muscle tissue causes a corresponding increase
in the number of calories your body will burn, even at rest. So by building the pole dancing muscles will help
increase your metabolism.
Exercise Component 3: Flexibility in general
Flexibility is a critical element of an exercise program but it is often overlooked. Stretching is important for a
number of reasons; increases physical performance, decreases risk of injury, increases blood supply and
nutrients to the joints, increases neuromuscular coordination, reduces soreness, improves balance, decreases
risk of low back pain, and reduces stress in muscles and gives you more variety on the pole and during floor
work.

Strength Training basics

Wed like to fill in the gap by giving you the foundation of any safe and effective strength training routine. Youll
learn the names of the major muscle groups and the exercises that target them, the difference between sets and
reps, the elements of proper form, and the basics of frequency and progression.
The Major Muscle Groups during Pole Exercise

When selecting exercises for your strength routine, its important to choose at least one exercise for each major
muscle group. This prevents muscle imbalances that can lead to injury. Lets take a look at the major muscle
groups and a few of the exercises that target them:
Gluteals This group of muscles (often referred to as glutes) includes the gluteus maximus, which is the big
muscle covering your bottom. Common exercises are the squat and the leg press machine. The glutes also
come into play during lunges, tall box step ups, and plyometric jumps. POLE Body swerve, high leg hook.
Quadriceps This group of muscles makes up the front of the thigh. Exercises include squats, lunges, leg
extension machine, and leg press machine. POLE pole glide, double and single leg descend, pole back, back
hook spin

 Hamstrings These muscles make up the back of the thigh. Exercises include squats, lunges, leg press
machine, and leg curl machine POLE double and single leg decend, donkey kick
Hip abductors and adductors These are the muscles of the inner and outer thigh. The abductors are on the
outside and move the leg away from the body. The adductors are on the inside and pull the leg across the
centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls,
and multi-hip machines. POLE - Back hook spin knees apart
Calf The calf muscles are on the back or the lower leg. They include the gastrocnemius and the soleus. The
gastrocnemius is what gives the calf its strong rounded shape. The soleus is a flat muscle running under the
gastrocnemius. Standing calf raises give the gastrocnemius a good workout, while seated or bent knee calf
raises place special emphasis on the soleus. These small muscles can handle a relatively large amount of
weight. POLE standing on tip toes, pogo pole jumps
Low back The erector spinae muscles extend the back and aid in good posture. Exercises include the back
extension machine and prone back extension exercises. These muscles also come into play during the squat
and dead lift. POLE - good posture, pole desend and assend
Abdominals These muscles include the rectus abdominus, a large flat muscle running the length of the
abdomen, and the external obliques, which run down the sides and front of the abdomen. Exercises such as
standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted
instead of the head and shoulders) target the lower portion of this muscle. Crunches involving a rotation or twist
work the external obliques. POLE high leg kick, spinning scissors
Pectoralis major Large fan shaped muscle that covers the front of the upper chest. Exercises include pushups, pull-ups, regular and incline bench press, and the pec deck machine. POLE floor work, floor to standing
Rhomboids Muscles in the middle of the upper back between the shoulder blades. Theyre worked during
chin-ups, dumbbell bent rows, and other moves that bring the shoulder blades together. POLE centre body on
pole
Trapezius Upper portion of the back, sometimes referred to as traps. The upper trapezius is the muscle
running from the back of the neck to the shoulder. Exercises include upright rows, and shoulder shrugs with
resistance. POLE pole climb
Latisimus dorsi Large muscles of the mid-back. When properly trained they give the back a nice V shape,
making the waist appear smaller. Exercises include pull-ups, chin-ups, one arm bent rows, dips on parallel bars,
and the lat pull-down machine. POLE Pole climb
Deltoids The cap of the shoulder. This muscle has three parts, anterior deltoid (the front), medial deltoid (the
middle), and posterior deltoid (the rear). Different movements target the different heads. The anterior deltoid is
worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the
medial deltoid. Rear dumbbell raises (done while seated and bent at the waist, or lying face down on a flat
bench) target the posterior deltoid. POLE - spins

 Biceps The front of the upper arm. The best moves are biceps curls. They can be done with a barbell,
dumbbells, or a machine. Other pulling movements like chin-ups and upright rows also involve the biceps. POLE
back bend pose, pole climb
Triceps The back of the upper arm. Exercises include pushing movements like push-ups, dips, triceps
extensions, triceps kick-backs, and overhead (French) presses. The triceps also come into play during the bench
press and military press. POLE Caterpillar Flag Flatline Scorpio

Although many people think of heart disease as a man's problem, women can and do get heart disease.
In fact, heart disease is the number one killer of women in the United States. It is also a leading cause of
disability among women.
The most common cause of heart disease is narrowing or blockage of the coronary arteries, the blood
vessels that supply blood to the heart itself. This is called coronary artery disease and happens slowly
over time. It's the major reason people have heart attacks. Prevention is important: two-thirds of women
who have a heart attack fail to make a full recovery.

The older a woman gets, the more likely she is to get heart disease. But women of all ages should be
concerned about heart disease. All women can take steps to preventit by practicing healthy lifestyle
habits.

FUNCTIONS OF MAJOR MUSCLE GROUPS

Muscle:
Rectus Femoris (Quads)
Function:
Hip flexion (with illiapsoas) and knee extension (with vastus
group--vastus lateralis, intermedius and medialis)
Exercises:
Cycling, leg press machine, vertical jumping, stair climbing, jump roping,
resisted knee extensions (these are usually incorrectly called the 'leg
extensions' on the machines. They should be called 'knee extension'.)
Muscle:
Gluteus Maximus (Butt)
Function:
Hip extension and external rotation
Exercises:
Squats, cycling, jumping rope, stair climbing
Muscle:
Gluteus Medius & Minimus & Tensor fasciae latae (Outer thigh)
Function:
Hip Abduction
Exercises:
Side-lying leg raises
Muscle:
Adductor Magnus and Adductor Brevis & Longus (Inner thigh)
Function:
Adduction and external rotation and adduction, flexion & internal
rotation, respectively

Exercises:
Side-lying botton leg raises, manual resistance adduction exercises,
resisted adduction
Muscle:
Gastrocnemius (Calf)
Function:
Plantar flexion at ankle (as in pointing the toes)
Exercises:
Hill running, jump rope, calf raises (with free weights), stair climbing
Muscle:
Rectus Abdominus (the Abs)
Function:
Forward spinal flexion (though the focus here is 'joint action', it is
important to remember that the abs are responsible for torso
stabilization and good posture)
Exercises:
the old tried and true Crunches (with or without weights; go to the ABS
page for more info), bent-knee sit ups, though it is important to know
that when doing sit-ups, the hip flexors take over as you progress
beyond a 45 degree angle, so I personally believe that you get better
isolation of the abdominals with just crunches.
Muscle:
External & Internal Obliques (front sides of the torso)
Function:
torso rotation
Exercises:
Twisting crunches (leading with the shoulder towards the opposite knee)
Muscle:
Erector Spinae (back)
Function:
Trunk extension
Exercises:
Prone (face down) back extension exercises, dead lifts (NOT

recommended if you have a pre-existing back condition, or without the

supervision of a certified trainer)
Muscle:
Pectoralis Major (front of shoulders, upper chest area; specifically:
Clavicle, Sternum)
Function:
Flexion, adduction, internal rotation
Exercises:
Push-ups, pull-ups, incline & regular bench press, climbing rope,
throwing
Muscle:
Deltoid (shoulder)
Function:
Abduction (entire muscle), Flexion, internal rotation (anterior fibers),
Extension, external rotation (posterior fibers)
Exercises:
Lateral 'butterfly' exercises with free weights, over-head or 'military'
press with free weights
Muscle:
Latissimus Dorsi (back; specifically the area of lower six thoratic
vertibrae, all lumbar vertibrae, crests of illium & sacrum, lower four ribs)
Function:
Extension, adduction, internal rotation
Exercises:
Chin-ups, rope climbing, rowing, any exercise that invollves pulling the
arms downward against a resistive force as in 'lat' pulls on the machine
Muscle:
Trapezius (back; area of occipital bone, spines of cervical & thoratic
vertebrae)
Function:
Elevation of scapula (upper), Adduction of scapula (middle), Depression
of scapula (lower)
Exercises:

Upright rows, shoulder shrugs with resistance

Muscle:
Rhomboid Major (back; upper region)
Function:
Adduction & Elevation of scapula
Exercises:
Chin-ups, supported free weight bent-over rows (Make sure that you are
not bending at the hip only; your knees should be bent and your "butt"
out to distribute your weight more evenly, otherwise, you are putting
unnecessary stress on to your lower back!)
Muscle:
Biceps Brachii (upper arm, above the elbow)
Function:
Elbow flexion
Exercises:
"Curling" with free weights, chin ups (Use full range of motion when
curling. Keep your "tailbone" to the floor and make sure the only thing
that moves are the elbows flexing and extending! Never use your back
for momentum. It's obviously not good for the back, but it also won't do
your biceps any good if another part of the body is doing the work for
them!)
Muscles:
Triceps Brachii (opposite the biceps)
Function:
Extension at the elbow
Exercises:
Dips on parallel bars, push-ups (you can easily do dips on a Reebok
step by placing your hands each side the hips; keep your fingers curled
over the edge; if this bothers your wrists, place hand held weights each
side the hips on the bench and hold on to the weights while doing the
dips. You can also place some weights on to your lap to make it a little
harder. Try to use three or four risers on each side of the bench for
these.)

Abductor - moves a limb away from the midline

Adductor - moves a limb towards the midline

Extensor - increase the angle at a joint - extends a limb

Flexor - decreases the angle at a joint - flexes a limb

Pronator - turns a limb to face downwards

Supinator - turns a limb to face upwards

Rotator - rotates a limb

Sphincter - closes an orifice of opening

Muscles which move the shoulder and their action

Levator scapulae - Raises shoulder blade

Pectoralis minor - Lowers shoulder blade

Trapezius - Lifts clavicle. Adducts, elevates and rotates scapular outwards

Rhomboideus major - Adducts scapular and rotates it inwards

Serratus anterior - Stabilises scapula when hand exerts pressure on an object

Muscles which move the arm and their action

Pectoralis major - Flexes, adducts and rotates arm medially

Latissimus dorsi - Extends, adducts and rotates arm medially. Moves arm downward
and backwards

Deltoid - Abducts, flexes, extends and medially and laterally rotates arm

Teres major - Extends arm, assists in adduction and medial rotation of arm

Muscles which move the forearm and wrist and their action

Biceps brachii - Flexes and supinates forearm. Flexes arm

Brachialis - Flexes the forearm

Brachoradialis - Flexes, semi-supinates and semi-pronates the forearm

Triceps brachii - Extends forearm. Extends arm

Pronator teres - Pronates and flexes forearm

Pronator quadratus - Pronates the forearm and hand

Supinator - Supinates forearm and hand

Muscles which move the abdominal wall and their action

Rectus abdominis - Compresses abdomen and flexes vertebral column

External obliques - Bends vertebral column laterally and rotates vertebral column

Transversus abdominis - Compresses abdomen

Quadratus lumborum - Side flexion

uscles which move the vertebral column and their action

Iliocostalis lumborum - Extends lumbar region

Iliocostalis thoracis - Maintains the spine's erect position

Iliocostalis cervicis - Extends cervical region

Longissimus thoracis - Extends thoracis region

Longissimus cervicis - Extends cervical region

Longissimus capitis - Extends the head and rotates it to opposite side

Spinalis thoracis - Extends vertebral column

Spinalis cervicis - Extends vertebral column

Spinalis capitis - Extends vertebral column

Muscles which move the thigh and their action

Psoas major - Flexes and rotates thigh medially and flexes vertebral column
Iliacus - Flexes and rotates thigh medially and flexes vertebral column

Gluteus maximus - Extends and rotates thigh laterally.

Adductor longus - Adducts, medially rotates and flexes the thigh

Adductor brevis - Adducts, laterally rotates and flexes the thigh

Adductor magnus - Adducts, flexes, laterally rotates and extends the thigh.

Muscles which act on the leg and their action

Rectus femoris - Extends knee and flexes hip

Vastus lateralis - Extends knee

Vastus medialis - Extends knee

Vastus intermedius - Extends knee

Sartorius - Flexes knee. Flexes hip and rotates femur laterally

Biceps femoris - Flexes leg and extends thigh

Semitendinosus - Flexes leg and extends thigh

Semimembranosus - Flexes leg and extends thigh

Muscles which move the foot and their action

Tibialis anterior - Dorsiflexes and inverts foot

Peroneus tertius - Dorsiflexes and everts foot

Gastrocnemius - Plantar flexes foot and flexes knee

Soleus - Plantar flexes foot

Plantaris - Plantar flexes foot

Tibialis posterior - Plantar flexes and inverts the foot

Peroneus longus - Plantar flexes and everts the foot

Peroneus brevis - Plantar flexes and everts the foot