Is Pole Dancing Actually A Good Workout?

Fitness trainers weigh in on the benefits.

The benefits of pole dancing workouts, explained.
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Pole dancing makes for a fun hobby as well as a really great workout, says Laura Giromini, an instructor at Vivere NewYork. All the muscles in your body light up as you dance, climb the pole, spin — and maybe even hang upside down. Here are all the benefits of pole dancing workouts.

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Builds Arm Strength

During a pole dancing class you’ll learn a routine that combines dance moves, floor work, and pole skills, says Fiture instructor Molly Day. Your biceps, shoulders, and chest get a major workout as you climb the pole, spin, and glide through different moves.

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Works The Legs

To stay up on the pole, you need to squeeze your knees together using your adductor muscles, Giromini tells Bustle. A pole dance routine can also include lots of squats and other leggy dance moves that work your quads, hamstrings, and glutes.

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Engages Core

As you build up to trickier moves like an ankle hang, you’ll need an extra strong core to make it all look effortless, Day says. Your abs and obliques work together to provide a support system, whether you’re dancing on the floor or holding yourself off the ground.


Strengthens Chest

According to instructor Rie Katagiri, pole dancing works your structural muscles that you might miss in other types of workouts, like your deep core muscles, serratus anterior, and pecs. These are what allow you to hold beautiful shapes on the pole.


Improves Flexibility

Take one look at a pole dancing routine and you’ll see how all the splits and backbends could improve your flexibility over time. Day says the more flexible you are, the easier it is to flow seamlessly from one move to the next.


Good Cardio

Once you start to dance on the pole, you’re guaranteed an intense cardio workout, says Giromini. Think of it as a dance cardio workout that incorporates a pole for an added challenge.

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Improves Agility

Pole dancing is a great way to boost your agility skills, Katagiri says. “You get to use your body in a new way, activating new neuro-pathways,” she tells Bustle. “Your body/mind connection becomes much more acute.”

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Supports Good Posture

Pole dancing makes you more aware of your body’s alignment too, Karagiri says. Combine that with the full-body workout and you’ll notice that it’s easier to maintain good posture both on and off the pole.


Helps Coordination

Beyond learning new dance moves, pole dancing also challenges your coordination in novel ways, Day says. “It takes typical exercise moves we all know and turns them upside down — literally.”


Boosts Creativity

Pole dancing is one of the few workouts where you aren’t focused on the end result, Day says. Instead, it’s all about listening to the music, connecting with your body, and creating art with your movements.


Builds Self-Esteem

Whether you dance at home or in a class, Day says pole dancing is a safe space to feel sensual and connect with your body. “After a pole class, you will walk away with an incredible workout and feel empowered to take on whatever life throws at you,” she says.

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Helps Reduce Anxiety

Pole dancing can feel intimidating, Katagiri says, but it’s also a way to work through years of emotional and mental stress and show yourself you can try new things. (The rush of endorphins isn’t bad, either!)


It’s Fun

Pole dancing environments have fun vibes thanks to good lighting and loud music. There’s also an edginess that other dance classes don’t have, Katagiri says. Try it out if you want to get your sweat on, feel yourself, make friends — and have a great time.

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