Pole dancing has a long history as both an art form and a physical practice. However, there is more to pole dancing than what you see at first glance. Many people do not realise how much pole dancing can do for the body and mind.
If pole dancing has been on your mind, this could be your sign to try it. The following are some of the benefits you may notice along the way.
1. Full-body Strength from Every Class
From a fitness point of view, pole dancing works the body from head to toe. While running or cycling can be great for fitness, they primarily utilise the lower body with a focus on endurance over power. Pole dancing incorporates the entire body to build strength and mobility through dynamic movement.
Pole activates your hamstrings through leg hangs, your glutes and quads in split extensions, and the full lower body to launch from the floor into powerful tricks and flips. Your arms, shoulders, and back pull your body up the pole, work through a full range of motion for different grips, and stabilise your tricks with the assistance of the rest of your core. Your core also drives the lift of your lower body through your inverts, keeps your back safe through end range extension, and keeps you balanced and steady through your dance sequences. Even your hands get a workout by simply gripping the pole and supporting your body weight.
Finally, the constant movement in a pole dance class can also get your heart rate up, leading to a cardio workout and increased caloric burn. Because of the all inclusive nature of pole dancing, it’s a great way to reach your fitness goals while also learning new skills and having a lot of fun!
2. Improved Flexibility from Head to Toe
Flexibility can already start improving from your first pole dancing class. Every class kicks off with warm-up which doesn’t just get your body warm & ready for class but helps increase flexibility in your muscles. On top of that during class your body begins to try movements it may not be used to. If you sit a lot or do the same movements often, some muscles can become tight. It is also perfectly normal that some of the movements may also feel a little tight or awkward to begin with. And no, you do not need to be able to do the splits before joining a class. You just need to show up because the flexibility comes with practice. In the same way strength develops, flexibility develops too.
Flexibility is worth including in your routine for a few simple reasons. As mentioned, repeating the same movements or sitting too long can cause stiffness in your body. With regular stretching, those areas begin to loosen. This can help your body feel more comfortable throughout the day. At Divas we offer a range of flexibility classes, so if you’re looking at increasing your flexibility and mobility check out which classes your local studio offers here.
3. More Balance with Every Spin
Pole also helps to build coordination & balance through slow controlled movement and ongoing revision of tricks and transitions. It helps improve your proprioception – the understanding of where your body is in space, in relation to other objects/people – by drilling movement patterns and pathways until they become familiar. Because pole purposefully puts your body into positions that activate your deep stabiliser muscles, it teaches your body to stay centred both on and off the pole.
Dance is also incorporated into each of our pole course classes. The studies on the benefits of dance are extensive, showing improved balance, coordination, and even memory. Our dance routines are broken down into bite-sized chunks so that you can fully understand the positioning, weight transfers, and muscle activation required to correctly execute the movements. The more you drill these movements, the stronger those stabiliser muscles become, and the more confident you become with your dance style and technique.
So if you’re worried about feeling clumsy or uncoordinated, just remember that that’s completely normal! Pole dancing challenges your mind-body connection by putting your body into unfamiliar shapes, often at the end-range of your mobility. However, as you keep going, your control and balance improve, which then carries into your everyday movement for long-lasting physical independence as you age.
4. More Confidence in Your Own Body
Confidence can change over time, especially as your body changes. Naturally, things may not feel as strong or as easy as they once did. You might even start to question your strength or feel unsure about what you can do. Pole dancing helps rebuild that connection. As you begin learning new movements, you start to feel a sense of progress. Those wins can slowly build a stronger sense of self-belief. Then, as your strength improves, your mindset often shifts with it. This can help you be more willing to try new things. Because of that, you may start to trust yourself more, both in class and outside of it. One of the biggest mindset changes we see come from students is that they stop focusing on how their body looks and instead focus on what it can do.
At the same time, pole dancing can have a positive effect on your mental well-being. The movement helps you focus, while learning something new keeps your mind active. It also gives you time to do something for yourself. Many people find it helps lift their mood and brings a sense of calm. Community is also a big part of pole and Divas. Being surrounded by a sisterhood that supports you, cheers you on in class, and provides a safe space helps build confidence, PLUS you get to make some life-long friendships.
5. A Fun Way to Stay Active
Do you ever struggle to stay consistent with workouts that feel repetitive? Same routine. Same movements. Same “I’ll do it tomorrow” feeling. Pole dancing changes that completely. This is because your attention is on learning. As such, it becomes more engaging rather than feeling like exercise. There is always movement happening, so your body becomes involved. With it, your focus shifts away from the idea of “working out.”
There is always something new to try, which keeps things even more exciting. As you learn, you start to notice progress. The vibe of belonging adds to the experience. You are not expected to get everything right straight away.
Feel the Benefits for Yourself in a Pole Dancing Class at Pole Divas
You can read about pole dancing benefits, but it really makes more sense once you feel it for yourself. At Pole & Aerial Divas, we offer a welcoming space where beginners can learn. That way, you feel more at ease as you go. No need to wait any longer, start today with our 5 class Intro Offer for $49 here.
We can’t wait to see you in the studio!
