Here are a few different types of exercises you could do to improve your pole dancing.
You can do this in a combination of body weight and balancing exercises. For example:
If you have the upper body of an adult female and are 6-3, then start out by balancing with a dumbbell.
Once you feel comfortable with balancing the dumbbells as low as possible above your legs, go up higher. Slowly start out by balancing higher while your butt touches with the floor.
Go up as high as possible while pressing the dumbbells into the floor.
2. Balance with an elastic band
Another way to do your balance work is by using an elastic band. For example if you have the upper body of an adult female and are 5-11, then start out by balancing with a band.
The band can be held in different positions along one of the legs using different positions (e.g. holding the position with your left arm, right arm, or in a half-crop).
Then start out with your legs touching the ground and continue to do your balance work with an elastic band positioned near your thighs.
3. Spinning or body weight
Another variation of balancing could also be spinning on your body weight. Your arms and legs will be held in different positions (e.g. a half-crop with the left arm, right arm, or a full crop with the right arm).
Start by doing your balancing work with a spinning ball that moves up and down. Once the ball has been mastered, try out different spinning positions.
When the ball comes back to your body at the start of the spinning cycle, do your balance work again on that spinning ball.
4. Spinning and body weight
A third variation of balancing could also be doing your balancing work with body weight. Start by lying on the floor and use your arms of arms to balance when you start out balancing on your foot.
When you are comfortable with this method you can move towards balancing the weight.
5. Balancing with an elastic band
Another variation of balancing that might be a little tricky is to do a balancing with an elastic band.
Start by setting up a pole, and make sure it is at the perfect height.
Your arms will be hanging out of the top of this pole, which should give you good support.
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