Pole dancing can work on all your lower body muscles such as your back, arms, shoulders, chest and the top part of your legs.
What does it feel like?
It feels pretty good but you might feel you will feel it get more intense (this is why you will usually feel good after one pole dance to the backside), but there will be little or no soreness from the muscles.
How long does it take to recover from a workout?
Most dancers go about 5 hours after the first one to get the most out of all the activity.
What else do they do after?
Most dancers stick to their regular cardio activities as they just get used to using their legs a bit more in those activities.
Pole Dancing Tips
Here are some tips to keep you in great shape for your dance.
Try to make sure no one but you know where the pole is.
If you are unsure of where the pole is in the gym, you can stand on the floor before going to the pole (use a bench or other similar structure) and keep you balance when you go in.
Check out my book: Paddling with the pole
Do this when you feel tired and your muscle is burning.
The last tip I like to give myself is to do cardio at your home.
This way I can get into some fitness exercises just when I am feeling sluggish.
This can also help if you are getting a lot of muscle soreness so you are less likely to be hurt when you are doing the cardio in the gym.
If you do cardio your body needs energy which is best stored when you are resting instead of when you are going for a workout which has a load.
This way you will only have energy for about an hour after you have had enough.
If you don’t have this time then you can try to do a little bit of HIIT interval training or a short bout of high intensity cardio.
Don’t sweat the pain
Some people might not know you can stop bleeding if you wear pads over your belly button or if you stick your toes into sand or mud.
These do not do anything on their own but they can give your body a nice break from the soreness.
I do not personally know about these but I was told something like this by a chiropractor. (See more in How to avoid having to run for
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