How to get stronger for pole without a pole - Tutorial by @Elizabeth_bfit
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Common question I hear from polers is, "What can I do to get stronger for pole?" This video is for YOU! I have some no equipment needed and minimal equipment needed exercises you can do from home or anywhere (No pole needed) that will help transform and level up your pole strength!
Please remember that our bodies are all different, progressing and building muscle, strength and coordination at our own pace. You can’t force it, but what you can do is consistently work towards building it with the correct exercises. Try adding the exercises from the video above into your weekly schedule 2-3 times a week even if for only 15-20 minutes! They will help accelerate your pole progress in every way!
00:51 No equipment needed exercises:
- Leg raises
- Candle sticks
- Side planks to condition that bottom arm (like an apprentice)
- L-handstand holds or Downwards dog holds
- Cupid crunches or holds using a doorway
09:54 Using pull up bar:
- Shoulder shrugs
- Hanging leg raises or tuck ups
- Hanging side crunches (show me your taint)
- Pull ups with the band
- Pull up negatives using a chair (option if they don’t have band)
Want more? For on the pole conditioning exercises go to the link below and I’ll send you a PDF list of pole conditioning exercises to help you up your pole game and progress more quickly on your pole journey!
Beginner: elizabethbfit.kartra.com/page...
Intermediate: elizabethbfit.kartra.com/page...
Pull up bar recommendation for an easy install almost anywhere: amzn.to/3KqQe7W
For Rubberbanditz assist bands go to the link below and use the promo code EBFITBANDS for 10% off:
www.rubberbanditz.com/393.html
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Looking for more pole training guidance? Want to learn how to pole dance or improve and level up on your pole tricks and transitions? Take the guess work out of your training with this detailed online training program. Complete with flexibility, tricks and transitions, flow exercises, pole conditioning as well as conditioning off the pole for cross training and for those days when you don’t have access to a pole. All organized for weekly and monthly training plans to help you stay on track, motivated and making progress towards your goals.
Enrollment for the EBFit Online Polers Program periodically opens for a limited time offering programs for Beginner, Intermediate AND ADVANCED.
TRY OUT THE BEGINNER OR INTERMEDIATE PROGRAMS WITH THE FIRST MONTH OF YOUR MEMBERSHIP FREE!
Not sure which program is best for you or want more details, go to: www.elizabethbfit.com/ebfitpolers
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Website: www.elizabethbfit.com
Instagram: / elizabeth_bfit
Facebook: / elizabethbfit
#beginnerpole #elizabethbfit #howtopoledance #poleexercises #coreconditioning #beginnerpoledance #poleconditioning
Пікірлер: 40
WOW, I have just started pole at 53yo and have been looking for this type of tutorial, THANK YOU
@Elizabeth_BFit
10 ай бұрын
Yayyy! Welcome to the wonderful world of pole! So glad this tutorial was helpful for you. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
Thank you really much!! I wanna do pole, but I am really weak and your exercises were as easy so I can do those, and as hard as needed for me to develop physically!!
@Elizabeth_BFit
9 күн бұрын
You got this! Most of us start with little to no strength in the beginning! I couldn't even get my feet off the floor in a pole spin when I first started. Be patient with yourself and enjoy the journey of discovering all the amazing things your body is capable of!
@flaxyus996
9 күн бұрын
@@Elizabeth_BFit thank you so much!! That is really encouraging
Thank you! First video I’ve seen from you I’m excited to do these and to watch more of your info! I love how you explain things 😊❤
@Elizabeth_BFit
Ай бұрын
So glad it was helpful for you. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
This video was made for me!!
@Elizabeth_BFit
Жыл бұрын
YAASSSSSS! Love to hear that! So glad it was helpful for you. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
Thank you, this is a great collection! Now all I need is to build a routine for my off-the-pole solo practice. 🙃
@Elizabeth_BFit
Жыл бұрын
You're so welcome! You got this but feel free to reach out to schedule a virtual private to build a training plan customized for you needs and current status.
Thanks for some great ideas!! I couldn't put up a pull up bar, but used my bathroom door by gripping over the top of door, doing timed hangs and shrugs. Eventually, I was able to pull myself up higher and higher into a full pull up. Wall assists for standing leg lifts and forward folds--standing facing wall, bending over, leaning scapula into wall are helpful for hip flexor strength and mobility, which is highly overlooked. A playground move is to find a gate or bar at hip height and fold over to a forward fold--supporting in the hip crease and "flower" up in a superman, balancing on bar.
@Elizabeth_BFit
11 ай бұрын
Those are great!
PERFECT!!! Thank you!🙏
@Elizabeth_BFit
Жыл бұрын
So glad it was helpful for you. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
So helpful 😊
@Elizabeth_BFit
Жыл бұрын
I'm so glad it was helpful for you. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
Thank you , these are great!
@Elizabeth_BFit
Жыл бұрын
So glad it was helpful for you. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
I loved it ! Thank you so much ❤
@Elizabeth_BFit
Жыл бұрын
So glad it was helpful for you. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
Love your vidéos !
@Elizabeth_BFit
Жыл бұрын
So happy you enjoyed it. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
Thank you ❤
@Elizabeth_BFit
Жыл бұрын
You're welcome 😊
Thank you, amazing ❤
@Elizabeth_BFit
7 ай бұрын
So glad you enjoyed it. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
Love your tutorials! You make it fun, and I've learned a lot from watching you. I'm an equestrian, and this is a workout component I was looking for! Thanks again! ☺️
@Elizabeth_BFit
Жыл бұрын
So happy to hear that!
Great tutorial! My bands finally arrived. Thank you.
@Elizabeth_BFit
Жыл бұрын
Yayyyy! The bands are the BEST! If you're looking for more things on the pole to train with your bands check out my Rubberbanditz online workshop or ebook on my website here: www.elizabethbfit.com
Returning to pole after 3 years, so i find this extremly helpful :) Exacly what i need :) Thank you :)
@Elizabeth_BFit
10 ай бұрын
So glad it was helpful for you. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
THANKYOU 😁👍👍👍💌
@Elizabeth_BFit
Жыл бұрын
You’re welcome 😊
Dear Elizabeth, Thanks a lot for the amazing new tutorial! For me you are Number 1 Coach and Influencer in the Kinesiology! 💯❤💘💝👏🙏
@Elizabeth_BFit
Жыл бұрын
Thank you! So glad you enjoyed it.
All the pullup bar ones! 😍
@Elizabeth_BFit
Жыл бұрын
Yessss! A pull up bar is GOLD for pole cross training! So glad you enjoyed these. If you haven't already signed up for my weekly emails I'd highly recommend it for weekly tutorials, training tips and inspo at the link below. And it's all free! elizabethbfit.kartra.com/page/PoleTutorials
@wenmoves
Жыл бұрын
@@Elizabeth_BFit Hell yes! Just signed up. Thank you 🫶🏾