Work that pole!

Things to Do

Work that pole!

Work that body with pole dancing

If you're looking for a way to heat up your exercise routine, check out a pole dancing class. The popular fitness craze develops abdominals, quadriceps, triceps and biceps. "It's like any other form of dance," says instructor Angela Edwards, a registered nurse and owner of PoleLaTeaz, a dance studio that offers two to three classes seven days a week.

SITTING SPINE CIRCLES (warms up spine and torso) Lean forward from the waist and arch back and neck. Bring torso (spine) to the right and continue in a circular motion to the back.

SITTING SPINE CIRCLES (2) Round your back (holding in your belly) and extend arms almost straight. Continue moving torso to the left and back to center. Inhale when forward; exhale when back.

BACK HOOK SPIN Face the pole with right hand above left. Left foot should be 6 to 12 inches away from pole and right leg lifted out to the side and back, close to hip height. Do not lean into the pole but maintain arm distance.

BACK HOOK SPIN (2) Turn head over right shoulder and fall backward to the right, bending the right leg at the knee. Leave the left foot on the ground until the pole hits back of thigh. When this happens, bend the left leg at knee. Walk into the spin.

FIREMAN SPIN Place right hand high above left hand on pole. Right foot should be 6 to 12 inches away from pole. Hook pole with left leg between calf and ankle with foot pointed down. Sit back on thigh (like sitting in a chair). Let body weight fall to the left and place right foot behind pole between shin and front of foot. Walk into a spin around the pole.

BASIC POLE HOLD Face the pole with toes at the base. Roll shoulders up and back, squeezing shoulder blades together and slightly lifting chest. Grab pole with both hands (right above left) and elbows out and bent. Jump up, bringing chest to hands and keeping shoulders down, legs and feet away from pole. Hold as long as possible. Lower to start position and repeat with left hand above right hand.

SIDE LEG PEEL (works inner thighs) Drag toe up the length of leg.

SIDE LEG PEEL (2): Bring knee to your ear and extend leg.

SIDE LEG PEEL (3): Slowly return to starting position. Repeat with other leg.

EXOTIC BICYCLE Lie on your back and forearms with legs in pike position.

EXOTIC BICYCLE (2) Bend one knee into your chest and simultaneously lower the other leg (like riding a bike, but very slowly). Point toes and extend legs.

C-STRETCH Stand on the left side of pole with feet at base. Hip should be close but not touching. Grab pole with right hand at head level. Lean body weight away from the pole, leading from hips. Reach up and over with left arm and stretching left side of body. Hold for 5 seconds and return to starting position. Repeat on opposite side.

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If you're looking for a way to heat up your exercise routine, check out a pole dancing class. The popular fitness craze develops abdominals, quadriceps, triceps and biceps. "It's like any other form of dance," says instructor Angela Edwards, a registered nurse and owner of PoleLaTeaz, a dance studio that offers two to three classes seven days a week.

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