Christmas can be pretty tough. Lots of parties, lots of drinking, and lots of eating. However long you party for, however good your intentions are, chances are that, at some point, you're going to start feeling the effects. And as the New Year comes around, your thoughts will undoubtedly turn to positive resolutions and how to get fit again.
Pole Your Way To Your Best Body Ever
If you've not tried it before, then why not give pole fitness a go? There are studios all over the country and you can also purchase at an home pole kit for practising your moves in the comfort of your own home.
Pole fitness combines dance, strength training, endurance and flexibility into one workout, and uses every part of your body, strengthening muscles and providing a full cardio workout, as well as improving coordination. Not only does it have many health benefits, it is also one of the most fun ways to exercise, lose weight, tone up and even increase confidence.
As a full body workout, pole fitness will improve your biceps, triceps, legs, bottom, shoulders, chest, back, abdominals, core and hips. We guarantee you'll be seeing the benefits in no time!
Sarah Scott, professional pole fitness athlete, started pole dancing six years ago. "My pole journey began when I found pole in 2009. I had no previous gymnastics or dance background and it has completely transformed my life. I have found something I truly love, and it has given me new confidence to perform, train and teach."
Here are Sarah's top five beginner's moves to kick-start your post-Christmas fitness regime.
- Carousel kick
Muscles worked: Biceps, Latissimus Dorsi, Deltoids, Adductor Group, Calves, Shoulder Group, Quadricep Group and Tibialis Anterior. What'll look great: arms, shoulders, inner thighs, thighs, calves
- Face the pole, place your right knee at hip height or higher on the outside of the pole, and your foot on the inside (?ex your foot)
- Anchor to the pole by squeezing and kicking with your right thigh
- Keep kicking as you lower with control to the start position
- Repeat 3-5 times on each side.
- Single climb squat
Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior. What'll look great: thighs, quads, bottom, arms, shoulders, abs
- Perform a carousel kick and then bring your free leg to the front of the pole
- Squeeze the pole firmly between both knees, cross your ankles, and press your hips toward the pole
- Bring your hands to face height, maintain your leg position and slowly sit down to squat. Repeat 3-5x on each side.
- Climbing
Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior. What'll look great: thighs, quads, bottom, arms, shoulders, abs
- Begin in the single climb squat start position
- Reach your hands overhead to grab the pole with both hands, release your knees and lift them as high as possible
- Kick into the pole to move your hips back, re-squeeze your knees, then stand to resume the start position
- Repeat all the way up the pole.
- Pole plié
Muscles worked: Quadricep Group, Hamstring Group, Shoulder Group andGluteal Group What'll look great: thighs, legs, bottom and back
- Start with your back against the pole in a twisted grip
- Step your feet out and away from the pole
- Keeping your hips against the pole slide down into a wide plié position
- Bring your legs together towards the side of your twisted grip arm and reverse body roll to stand.
- Martini Kick
Muscles worked: Biceps, Latissimus Dorsi, Deltoids, Abdominal Group, ShoulderGroup and Adductor Group. What'll look great: thighs, shoulders, arms, core
- Perform a pull up sit (see images)
- Bring your hands down to chest height, lean back and extend your legs
- Uncross your feet, point your toes and slowly kick your legs one at a time
- Stay aware of your posture, emphasize keeping your chest open, shoulders down, and hips up
- Perform with one or both hands
- Repeat on the other side (if needed).
Sarah Scott is an X-POLE ambassador and professional pole athlete, instructor and performer. She is the Winner of the Pole Theatre UK, Professional Drama Category 2015.
To find out where your nearest X-POLE pole fitness class is taking place, go to the Contact Us page at www.x-pole.co.uk.