Many fitness regimes focus only on changing the way we look. It’s about the end result and not the process. This leads many women to view working out as a chore. Pole dancing flips that principle by teaching skill-based moves that are challenging yet fun. This redirects the energy away from what your body looks like toward what it can do, which is a much healthier way to keep fit. A friend of mine recently put it best. “Everything seems easier after you perform an intricate, aerial, acrobatic routine wearing only your underwear.”
DANCE AEROBICS WITH KASWASHI TRAWICK- Dance Aerobics class is based on fitness. It is for students who love to dance, strive be healthy and want to be the best self they can be. This class pushes and challenges you to the max, while trying something new and exciting. You will see that reaching your goals and breaking down those barriers that stand in your way to a healthier lifestyle can be combated. Staying fit and healthy is the start.

What’s it actually like? Not sexy in the slightest. Walking home after an hour of pole dancing was like being kicked in the thigh by a horse and then subjected to a weaponised bout of chub-rub. The lesson started off easily enough – and fortunately I was strong enough to flip upside down with relative ease – but the real problems came when I had to hold myself up the pole with my thighs alone. The grip you need for this is berserk, and the pole intrudes upon your most intimate areas in a frankly unnecessary way. And this was just beginners’ stuff – my instructors Bex and Claire could contort themselves wildly on the pole without so much as breaking a sweat. By the end of the class, my thighs were covered in so many sores and friction burns that I had to nick some of my son’s nappy rash cream to soothe myself. Pole dancers are tough, probably much tougher than we’ve previously give them credit for.


THE DISCOVERY SERIES (Intermediate/Advance Level 3/4) –This is next level of your pole journey, this class is designed to challenge you to find your inner pole voice and discover who you are in your freestyle. The combos and sequences are harder and more challenging. You will continue to learn intermediate and advance pole tricks, floor and dance routines, handstands, splits and double partner pole tricks. (This Class Is Recommended For Those Who Have Prior Pole Experience.)
Wrap a strap or resistance band around your feet, then, sitting up tall and straight on your sit bones, pull yourself a little closer to your feet while keeping your back straight. You will feel an intense stretch behind your calves – breathe through this and only go further if you can keep breathing. The more you can relax, the deeper you’ll be able to go into this stretch.
Layne F., a medical student from Scottsdale, Arizona, has taken three pole dancing classes in the past and says she would love to take more if her school schedule were more flexible. “The first time was actually my favorite time I’ve been, because I had no idea what to expect and how much fun it was going to be,” she shares. She says that she wasn’t nervous before class started, but she did get a case of the butterflies anytime she had to perform a trick on the pole. “The moves are challenging because you have a triad of things you’re trying to accomplish: getting your body to cooperate to do the trick, not falling, and looking sexy at the same time,” Layne explains. “But when you get that first spin or slide up and down the pole, you definitely feel sexy!”
ACROVINYASA WITH CASSANDRA CUNNINGHAM- Taking your asanas (poses) from earth to air. AcroVinyasa has three elements. 1) Solo vinyasa practice, 2) inversion training and working with a spotter, 3) acroyoga working with 3 people base, flyer and spotter.  An adult playtime used to build strength and community based on trust and confidence in one another. As well just having plain fun and making beautiful shapes and poses with each other.

This is a more advanced and intensive exercise that helps tone and tighten your butt. From your starting position (standing up, one hand on the pole, one knee bent towards your backside), you will have to shift your weight backwards while slowly transitioning into a wide kneeling position with one knee up. This engages your glutes, leading to a more toned, muscular butt. It is important to be sure you are doing this (and all exercises) in the proper way to avoid problems such as knee injuries. Being careful will ensure you are exercising the right areas of your body without hurting yourself.


1. PREHAB! Condition your body before it’s too late. Prevent injuries by doing prehab instead of rehab. Pole is such an extreme sport, so your body needs to have a certain level of all-round fitness (at that doesn’t just mean cardio!) to be able to cope with the extreme positions and forces put through the body. It’s a little naive of us to think we can go from doing no or little sport/activity to then become an amazing pole dancer. The same goes for sitting down all day then jumping straight into a pole session. We need to prepare the body for the epic sh*t we’re about to do!


NO experience is necessary. As a matter of fact, most of my students have never touched a pole before. So don’t feel intimidated–anyone can do this no matter what your fitness level, dance ability, or confidence level. We have beginner classes that repeat the same moves each time you take the class (Intro to Pole Dance), so if you’re not comfortable lifting yourself off the floor, you can take the class again and again until you are comfortable with the moves. And you WILL be doing tricks in no time! More advanced classes have new choreography every time to challenge you and keep you interested.
1.Posture then Mobility then Flexibility. Take note of how you sit, stand and move in everyday life and we do that for many more hours a day than we train! It can have much more of an impact than you’d think. If you’re starting off in a bad position which your shoulders rounded forward from being sat at a desk all day then jumping straight to stretching your shoulders – they won’t perform optimally. Take the time to move and mobilise every day, even if it’s for 10min – little and often soon add up.
Come take your skills to new heights! Beginner to Intermediate Lyra will increase your strength, flexibility, and overall body awareness. In this class you will learn basic aerial strength skills, inversions, spins, which will be the building blocks for dynamic sequencing and more advanced skills. Most importantly, we will have fun hanging from the ceiling in our Summerlin studio! Prerequisite: All levels welcome. Please wear leggings.
Fatigue shows up in many ways including pure exhaustion, the inability to concentrate, anger, frustration and behavioral issues, memory problems, decreased work performance, and slower reaction times. Chronic fatigue has also been linked to medical problems including obesity, hypertension, depression, diabetes, as well as increased automobile accidents.

i have been pole dancing for while, i’m advanced. My problem is i went out of the country almost for week for my mum’s operation and didn’t have enough rest, i wasn’t eating, stressed…so when i came back was trying to practice pole i couldn’t do anything. I’m so upset i feel so weak i keep falling i cant air invert i cant do the easy climb i cant pull my self, i cant do any simple move & my muscles hurts like 1st time??

During level three you are becoming one with your inner pole dancer. You are feeling more sexy and confident about your abilities as you learn your first handstand and building your core strength to invert! You are powerful. The 12 new pole, dance and floor moves and routine is more advanced than before, as you are now a Vixen! Pre-requisite: Pole Level 2.

Slide down the pole. You can slide down using the basic fireman slide, which means just holding onto the pole with your arms and legs as you slide. Or, you can hold on to the pole with your hands and release your legs just for a moment. Bring them out in front of you and rock your hips as you move your legs down to the ground. This method will take a bit longer to master but it will look and feel fantastic.[17]
This is a great starting point for building the strength and muscles needed in order to do lifts, spins, and holds. Doing this exercise is one way for beginners to exercise while getting comfortable with their pole in a safe way since it requires you to start from a sitting position. If you are comfortable with doing this exercise from a sitting down, you can move onto beginning from a kneeling position, then eventually from standing up.
“Proper hydration is not simply infusing your body with water. More specifically, it’s about getting the water inside your cells. To do that, you need to improve the electrical charges across your cellular membranes. Strategies that improve the electrical charge across your membranes include: reducing EMF (electromagnetic field) exposure, increasing electrolytes, and boosting your fiber intake.”
Whether you are doing it for fun, fitness, competition, or performance you are guaranteed to see an increase in your pole ability, strength, and flexibility. Our studio is conveniently located in the heart of midtown Manhattan, just two blocks from Penn Station and the 33rd Street NJ PATH. Our second location is in West New York, NJ at 591 60th Street, easily accessible from NY Port Authority by NJ Transit Buses 159,156,188,84,and the 22.
Neo is a pole fitness instructor, personal trainer and fitness writer from Yorkshire, England. A former lawyer, she ditched the pinstripe to pursue her passion for fitness and is now much happier lifting weights and climbing poles. When she's not in the gym, up a pole or writing about fitness, Neo can usually be found rustling up something tasty in the kitchen and/or watching cat videos on YouTube.
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