I actually had to look at other tutorials myself to see how to get into this. Hopefully my explanation will work for those watching.
This is based off the genie which we learned in another tutorial. The hardest part is going to be threading the needle while staying on the pole. Curl your legs hard.
If you are close to the floor you can simply put your feet down and continue but (as I couldn't demonstrate on that short pole) if you are up high enough on the pole you can take that into aerial shoulder mount.
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Fan kicks can be so beautiful. They are great for transitions and look so pretty when done right. Try to keep your legs as straight as possible. It's definitely not as easy as it seems. Fan kicks are a great way to get from facing one direction to another with some style. They are great core trainers as you must lift straightened legs to make it look good. For anyone that has trouble inverting the fan kick can be a foundational block in the strength base and it's much more fun than V-ups.
Floor work is a necessary part of pole dancing. Whether you are using the minimal for transition or you're a low flow queen, at some point you will likely find yourself on the floor and not on your feet. Even if you are shoe-less trickster polerina you still need to look good getting up from the floor. Here are 3 ways to get up from the floor that are progressively challenging and fun, too. Which one you choose depends on what you are doing in your routine.
This is how to do a split down the pole. A little more complicated than split up the pole it helps if you are comfortable with superman pose. There is a flip over where you put your bum to the air just like in superman. The ability to do splits helps a whole lot with having the strength to keep your legs on the pole. Your hand is the only thing keeping you on the pole so make sure you have plenty of grip aid if you need it.
Back in the early days of pole competitions the split up the pole was a big deal. The winner of the first Miss Xpose competition in Baltimore, Maryland won because of that move. She was great at what she did, but when she hit that split up the pole the crowd went nuts. Of course having a good split helps so if you are more than a few inches off the ground this move might be too advanced for you at this time. Work on flexibility as much as you pole.
This is the last of the essential stretches for after pole sessions.
The hamstring muscles are the working muscles on the front leg in a front split. They are also used a lot in pole dancing and can tighten of not properly stretched.
These stretches are basic stretches for after exercise. They will help ensure that you undo some damage done by training in heels. They will help you maintain but not achieve your splits. To achieve the splits you will have to stretch deeper and more intensely than these basic stretches.
Aviva has been instructing private clients and group classes for over 20 years. Her passion is pole dancing. Her focus is safe, effective training for the purpose of achieving your goal.