The fact you're capable to speak during the excercises fluently tell us a lot about your great shape :-D

@ThePoleDancer

4 жыл бұрын

😄 I guess a good shape, combined with teaching experience

She does this effortlessly. Such a tough workout

The most intense 8 minutes of my life😭😭😭so worth it

@ThePoleDancer

2 жыл бұрын

Yasss!

2 minutes in and I was GONE lmaoooo. Can’t wait to get stronger at this

@ThePoleDancer

Жыл бұрын

Hahaha Yeahhh! 💪🏻 The body should get used to the intensity after just a few weeks, when done often and regularly. Just keep at it.

This is way more intense than the usual KZread abs workouts! 🙌🔥🤸‍♀️

This was humbling for sure. Thank you for the workout. It’s now a goal to get through this video without stopping.

@ThePoleDancer

Жыл бұрын

Haha You‘re welcome! Yeah, it‘s a good challenge and a goal to work towards. But hey, you made it until the end

This is hardest yet most worth it conditioning workout ever. I've been following this at least twice after my warm up exercises and they've helped me a lot with my performance. Thank you so much!!!!!

@ThePoleDancer

2 жыл бұрын

Yayy! So happy to read that. And wow, twice after your warmup?! Great job! 💪🏻

Thank you can you please do an upper body workout too

Holy crap I was dying by 2 minutes in. Dear god help me

@ThePoleDancer

Жыл бұрын

😁will get easier soon, trust me

This little workout kicked my ass! Amazing. Love the spread leg crunches. Really helps to replicate that sensation when inverting where all the weight seems to be in your butt!

I do inverts almost every day but booooy this is haaaard !! Thank you 💖💖💖

that was so hard, will definitely help with my strength

This is really amazing! Short, but so intensive and effective. And it is really HARD. Thanks a lot, I am practicing almost daily since I saw the video. Do you have a video, which can help us with the splits? Some kind of stretching routine in this direction?

@ebonyrose316266

4 жыл бұрын

Are you still doing this? How are you progressing?

I add: Reverse Crunches (1min.) Bent toe taps (1min.) Leg Raises (30sec.) Day 1: ✔️ can't keep my legs straight and needed to stop between the exercises. I really like this ab workout ☺️👍🏻 Day 2: Rest Day 3: ✔️ it was a tiny lil bit easier, but still very hard Day 4: Rest

Followed along this is genius!

I love this workout from your spinning pole course! It's super hard for me and I need it so much... Thank you!

🖤🖤🖤 Thank you for this and making it a follow along video 🙌

Thanks for these great exercises! I m going to try them tomorrow! Take care everyone😘

Great workout, thank you!

OMG this is SO hard xD Thanks for this great routine!

Something to do during quarantine!!! I'll do this today!!

@samanthaivers1671

4 жыл бұрын

Me tooo HAHAHA

Awesome video, thanks!

Cool exercises, thanks!

Thanks for the Video. It is great!

Can you do a video of warm up and stretching you do before dancing?

I still come back to this video when I want a really good burn 🔥

@ThePoleDancer

5 ай бұрын

Oh yeah! I'm happy to provide the necessary burn :)

Thaaaaaaank youuuuuu 😅

Great workout. Would be nice to have different options to make it easier and adjust depending on your level though 😊

Thank you so much bc I am really struggle with straddle inverts. One of my instructors said I had weak hip flexors so I train them more but I still can't straddle invert. I am going to do this every night and see how it goes.

Thank you for that! It’s in my training schedule for a few days and it’s a killer set!❤

@ThePoleDancer

Жыл бұрын

🙌🏻

Difficult but it’s clear these exercises are effective . Great video, thank you ☺️

Also auf den stand werd ich auch kommen meine abs so zu trainieren und dabei easy peasy zu reden😂 hab ich grad so beschlossen💪

Thank you for this video!! Do you think this will help with my shoulder mounts as well?

Guys, if you want to do the moves right work on core compression exercises and hip and hamstring flexibility

These are sooo helpful! My inverts are okay but definitely not where I'd like them to be, and I know these exercises are working because I am sweating -- my only lament is that I don't have quite enough space for the straddle exercises (I have a short torso and long legs). Do you think it is overkill to do these every day? 'cuz I am gonna! :D

Wow this workout is so intense my goal is to be able to do the whole thing with no breaks but my goodness amazing workout

@ThePoleDancer

Жыл бұрын

It is intense. But I’m really glad you like it. If you do it regularly (few times a week) you will definitely build the strength and the condotioning to do it without breaks. Let me know how it goes.

Am I doing something wrong during the V-Sit Swings if I'm feeling it a lot in my spine? I am rounding my back when I go down, but it still feels rough on my spine. Should I double up my mat, do the exercise differently, or is it something that will lessen the stronger I get? Thank you so much! I love doing these conditioning exercises.

also ich habe schon viele ab workout videos gemacht, aber das war wirklich mega ! dankeschön :)

@ThePoleDancer

4 жыл бұрын

Yu Na Das freut mich sehr :)

@aurawahl

4 жыл бұрын

The Pole Dancer huhu mich freut sehr dass ich hier deutsch lese 😊danke sehr für das Video!

My abs are dying D:

💜

Legal 😀✌👍

The V sit exercises I made my hip flexors an upper thighs burn but not my abs at all

@siinxx7656

2 жыл бұрын

tipically that happens when there's not enough strenght in the lower ab area to contain the weight that the legs convey, so flexors play as tensors between legs and torax to leverage the weight

@siinxx7656

2 жыл бұрын

I would estimate if you keep the routine on a regular basis eventually you'll notice your low abs strengthened and the tension in flexors and thighs reduced

For some of the exercises for example the V-Sit straight legs and the V-Sit Swings, does flexibility also play a part? Because I tried but I couldn't keep my chest open and my shoulders down while holding my legs that high. If so, is there any alternative to these exercises for less flexible people?

@growuporgrowdown

3 жыл бұрын

I think you can try sitting on a block and using a band around your legs to hold onto!

@nicolegoose567

2 жыл бұрын

Yeah look up core compression exercises by saturno on KZread flexibility is a big part to reach your legs to hold the v

I’m putting this video in x0.75 until I get the hang of the moves 😂

i want to put a pole in a room that has other furniture and can’t be compromised. what is your recommended diameter of free space around the pole to freely and comfortably move around the pole? i am 5’2

@cjngok

4 жыл бұрын

Grab a broom or other object you can use as the center of the axis, extend both arms and then walk all the way around the broom and you'll see if you have enough space.

🏋🏽‍♀️🔥

Do you have any tips how to do these exercises if you have a longer tailbone? I can’t do a normal sit up because of this though it hurts to much and bruise my back.

@ThePoleDancer

2 жыл бұрын

I feel like mine is also longer than the average. I feel it every time. Well, two things come to my mind. 1. Keep the weight more to the front on the sitting bones and have your back straight, and even slightly arched (as long as you can engage the abs at the same time). The moment you round your back, you‘re sitting on your tailbone. 2. Sit on a pillow, a thick math is often not soft enough. If anything else comes to my mind, I‘ll add it in a new comment. But that‘s all for now.

Hey I'm new here and idk if you take requests but can you try making a pole routine to "Trampoline" by Shaed? I think it would look cool in pole dance. :p

Thank you for the video! The Hollow-body and V-sits always make my lower back hurt. I don't have any back issues that I'm aware of, but I just can't handle these exercises. Any advice? Will the pain in the lower back disappear once I'm stronger?

@ThePoleDancer

4 жыл бұрын

jenzel90 Have you noticed whether you’re arching in the lower back? I suppose that the pain comes from weak lower abs. At least I‘ve had this in the past, every time I started arching during these exercises. Make sure your lower back is on the floor in the Hollow-Body and not arching in the V-Sit. Start with shorter workout routines and stop/adjust when you notice that you‘re arching. Progressively increace the length and the intensity.

I had my wisdom teeth removed and can't be upside down atm so I'm trying this... Do you do exercises for the butt aswell?

@ThePoleDancer

4 жыл бұрын

LittleWarWolf Glad this comes right on time for you. What exactly do you mean with „exercises for the butt“?

Would this be good for shoulder mounts or is it a different part of the abs?

@ThePoleDancer

Жыл бұрын

Yes, overall it will be also good for shoulder mounts. But I’d recommend adding more shoulder-mount specific conditioning on the pole. This will help the most.

Oh gods, I barely lasted one minute and 30 seconds in. Breathing is so difficult when the core/abs is engaged like that

@ThePoleDancer

5 ай бұрын

Stick to it, you’ll be able to last longer soon. Good point about breathing! If I don‘t breathe I wouldn‘t last long either. Belly breathing is possible also here but hard to access. You can keep a more shallow breathing for the start. Just make sure you find and keep a consistant rhythm. Focusing on breathing can also distract you from the intensity of the exercises and help last longer. Personally, I like to focus on exhaling, as inhaling often comes naturally.

@Astarte45

5 ай бұрын

Thank you so so much for the tips! I think I wasn't prepared first time so I did it again and did better

Solo haaard!!🤪🤪

@ThePoleDancer

Жыл бұрын

Haha I knoooow

I’m sorry what

visits to this video will increase after LALISA video =))

Ur so cute baby thank u for this video!

You knows hers is tight!

oh wow... I just did this for the first time and it's SO challenging! I couldn't keep my legs straight for most of it, but I kept pushing! I can't wait to keep doing this exercise routine regularly and see my progress! I'm really excited for the day that I can actually do it the whole way through properly!