She recommends doing all six exercises as a circuit and then completing two more rounds. Oksana Grishina had a secret weapon at this year’s Arnold Classic: an innovative pole dance routine that wowed the audience, impressed the judges and won her first place on the podium. Oksana Grishina had a secret weapon at this year’s Arnold Classic: an innovative pole dance routine that wowed the audience, impressed the judges and won her first place on the podium. Grishina, who was born in Russia but currently lives in Los Angeles, began training and competing as a rhythmic gymnast at an early age and received intensive dance training at the same time.

Oksana Grishina had a secret weapon at this year’s Arnold Classic: an innovative pole dance routine that wowed the audience, impressed the judges and won her first place on the podium. Start with 5 repetitions per exercise and work your way up to 10 or more. Bodyweight exercises are a really effective and easy way to strengthen your core muscles and complement your pole workout.

Is pole dancing a good workout?

Your pole skills will be translated into reality and you’ll be able to move with the agility and grace of a cat. There is a long-standing practice in the pole industry that tries to separate pole dancing from stripping and sex work and defames both of them. A budding dancer must therefore register as a student, attend a set course, pay a lot of money, and spend an hour or more taking instructions and trying to learn new things. When I’ve flown to Chicago for long weekends or holidays, I’ve always visited Fly Club Chicago, my home away from home, to enjoy the effervescent and inviting energy and course offerings from Divine Em and Caitlin Marco.

While many have overlooked the health benefits of pole dancing for years, they have recently come to the forefront as associations with the practice have shifted away from the strip club and into the studio.

What workouts do pole dancers do?

Don’t worry, you won’t hang upside down on the pole with your legs spread apart (at least in the beginning). Every program I create here at Pole PT is designed to consistently train opposite muscle groups and both sides of the body to strengthen the entire body. It is delivered via the Pole PT app. Performed correctly, it is a beautiful movement that spans a number of different planes of motion and has many transfers to the rod. To create your own workout, pick 5 to 7 of your favorites, do each for 60 seconds, rest for 20 seconds, and complete 3 to 5 sets.