We all need a good tune to dance around the pole to. Sometimes I really struggle with finding a good song to dance to so this week I decided to add a pole dancing tunes section to the site. Every once in a while I’ll post a song or two. Here is this weeks selection 
Katty Perry – Part Of Me
Gwen Stefani – What You Waiting For?
Keri Hilson – Pretty Girl Rock
I’m hoping to add to this list….if you have any ideas add them below.
This weeks favourite shorts for pole dancing in.
If your looking for some really nice short shorts you should check out these quality shorts. They are not cheap but you do get a lovely matching top as well. Perfect for pole dancing lessons, competitions and performances.
This is a daring two piece set available in black or white from Espiral. A halter style crop top with chain strap and plunging cowl bodice. Matching low rise hot shorts with a gold chain.
Core strength training is an important part of any running or sports fitness program. A strong core will support your pole dancing and any other physical activity that you participate in. Your core strength involves the supportive muscles in your trunk and hips. Strong core muscles provide you with a strong base and are key in assistiing you to invert and hold positions. Without strong core muscles your inverts will be weak and you will struggle to invert.
Core strength training builds strong core muscles and provides you a base for all of your pole dancing and sports activities. Strengthening your core muscles will improve your ability to invert, grace, speed and power. You will invert faster with less effort and more grace. Here are some basic core strength training exercises that you can perform anywhere.
ABDOMINAL CRUNCH: This is a body weight exercise or can be performed using single station or multi-station machines. Lie face up on a mat. Flex your knees and bring your heels close to your buttocks. Cross you hands over your chest. Tuck you chin into your chest. Slowly curl your upper body towards your knees until your shoulder blades leave the floor. This should be a rolling, curling motion. Concentrate on strongly contracting your abdominal muscles. Hold this position for a moment. Slowly allow your upper body to curl back to the floor.
CORE STABILIZATION: Lie face down on a mat. Support your weight with your feet and forearms. Tuck your pelvis so that your hips are pressed forward and your body is straight. Hold this position. Holding the above position, lift your left arm. Hold that position for 20 seconds. Return the left arm to the support position and lift your right arm and hold for 20 seconds. Return the right arm to the support position and lift your left foot off of the mat and hold for 20 seconds. Return the left foot to the mat and lift the right foot and hold for 20 seconds. Now comes the fun part. Return the right foot to the mat. Now lift your right arm and left foot at the same time. You should now be supporting your body with your left forearm and your right foot. Hold that position for 20 seconds. Now return the right arm and left foot to the mat and lift your left arm and right foot and hold for 20 seconds.
DOUBLE CRUNCH or V-CRUNCH: Lie face up on a mat. Hold your feet off of the floor with your lower leg parallel to the floor and your upper leg perpendicular to the floor. Slowly curl your upper body towards your knees until your shoulder blades are off the floor. This should be a rolling, curling motion. Concentrate on strongly contracting your abdominal muscles. At the same time, using your lower abdominal muscles, push your hips up off of the floor. This motion should be like pushing your knees straight up toward the ceiling. It should not be a rocking motion. Slowly allow your upper body and hips to curl back to the floor.
EXTENDED ARM CRUNCH: Lie face up on a mat. Flex your knees and bring your heels close to your buttocks. Extend your arms over your head and clasp your hands together. Tuck your chin into your chest. Slowly curl your upper body towards your knees until your shoulder blades leave the floor. This should be a rolling, curling motion. Concentrate on strongly contracting your abdominal muscles. Hold this position for a moment. Slowly allow your upper body to curl back to the floor.
OBLIQUE ABDOMINAL CRUNCH: Lie face up on a mat. Flex your knees and bring your heels close to your buttocks. Cross you hands over your chest. Tuck you chin into your chest. Slowly curl your upper body towards your knees and rotate your body so that your left elbow moves toward your right knee. This should be a rolling, curling motion. Concentrate on strongly contracting your abdominal muscles. Hold this position for a moment. Slowly allow your upper body to curl back to the floor. Alternate between moving your left elbow to your right knee and your right elbow to your left knee.
RAISED LEG CRUNCH: Lie face up on a mat. Hold your feet off of the floor with your lower leg parallel to the floor and your upper leg perpendicular to the floor. Slowly curl your upper body towards your knees until your shoulder blades are off the floor. This should be a rolling, curling motion. Concentrate on strongly contracting your abdominal muscles. Hold this position for a moment. Slowly allow your upper body to curl back to the floor.
Do you want to look graceful when you invert? Do you want to make it look elegant, easy, effortless and amazing when you invert. Do you want to be able to do those really advanced tricks that require abs of steel? Then you need to get abs of steel and the only way to get abs of steel is to improve your core strength. You best do those exercises above
Pole fitness has been around for a number of years now. If you have not tried this amazing sport here is a quick guide by the BBC about how to begin:
Fancy giving pole dancing a whirl?
If Inside Out has inspired you to give pole dancing a whirl, then here are some helpful hints to getting started.
When and where?
The internet is a great way of locating a pole dancing class in your area.
What should I wear?
You need to be able to complete the warm up session, grip the pole effectively, have freedom of movement and feel a bit sexy whilst doing the class so you need to choose your outfit carefully. Bare legs are essential to grip on to the pole – you will slip with tights or trousers on. The ideal outfit is a pair of fairly short shorts or hot-pants, and something comfortable and not restrictive on your top half. You should bring some trainers for the warm up session and ideally high heels for the rest of the class. Heels have the advantage of giving you that strut and helping you feel the part.
Exercise benefits
A pole dancing class going for the burn. Pole dancing is a lot more strenuous than it looks. A good session on the pole can burn more calories than a good session in the gym. You can expect increased muscle definition and toning all over especially in the arms, thighs, and buttocks. You can expect to burn about 250 calories per session.
Feeling nervous?
Lots of students worry about their age, weight, height, fitness level or looks. With pole dancing there are no restrictions. Some students feel intimidated by the pole, which is natural. Be assured you’ll quickly get used to the whole experience and before you know it you will be swinging around like Tarzan (well Jane).
Go with an open mind and be prepared to make a mistake or two, it’s half the fun. Many people fear falling off the pole, and your natural instinct may be to hug it. You should expect to come home a little sore if you’ve entered the spirit of the class. As long as you follow instructions you’re not going to injure yourself, but do expect the odd bruise here and there.
Felling inspired?
Find a class near you today!
Information guide taken from the BBC
Two newcomers join a pole dancing class led by Denise and her gang. But the newcomers quickly discover that this isn’t the pole dancing they were expecting…Take a look at the Lady Gardens take on attending a pole dancing class
Valentines day is upon us. So why not take a look at Banana Shoes and see if you see a pair of pole dancing shoes that you like and think your man might appreciate a little direction! If there is something you like why not invite him to your computer to take a look and get him to take his credit card out and buy you something nice.
If your a man on the look out for some sexy shoes or underwear for you lady then take a look at this site! they have something that will be just perfect and you lady will love it!
There gorgeous selection of shoes or underwear is perfect for every occasion or just to treat yourself.
Bendy Kate performs in the semi final – a display of stunning strength and technicality from the pole-dancer.
Pole dancer Bendy Kate made history by appearing in on a mainstream UK TV program last Sunday performing an amazing routine for the judges!
Sadly Kate didn’t achieve enough viewer votes to go through to the final despite tremendous support from pole dancers throughout the world.
If you haven’t seen Bendy Kate’s fabulous routine it watch it now.
If you want to know about the lives of exotic dancers why not watch this film: Dancing At The Blue Iguana. This film is all about the non-glamorous portrayal of the lives of people who make their living at a strip club. It scores 5.7/10 so maybe best saved for a rainy day unless your a pole addict of course then you’ll be wanting to watch this straight away like me.
Amazon has the best prices online:
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Watch A Clip Online
The Story
I just came across this film and will be watching it this weekend. As I have not watched it yet here is the film info from the professionals:
The personal lives of five exotic dancers go under the microscope in this drama, the first American feature from director Michael Radford. The basic story line is that Angel is a dancer wishing to adopt a child. Stormy is a dancer with a secret with her brother Sully. Jasmine is a poetess who fells in love with Dennis. Jo is a dancer who became pregnant and Jessie is a woman fighting to survive in Hollywood. The link between them is the fact that they dance at Blue Iguana, a strip-club managed by Eddie. Their personal dramas are the theme of this movie. A bit more about the characters:
Eddie (Robert Wisdom) is the manager of a strip club in suburban California known as the Blue Iguana, where he keeps an eye on the women who make their living dancing for his customers.
Stormy (Sheila Kelley) is an attractive, thick-skinned woman who is getting old enough to realize her days as a dancer may be numbered.
Jo (Jennifer Tilly) likes to think of herself as the Blue Iguana’s star attraction, though her career may hit a detour now that she’s learned she’s pregnant.
Angel (Daryl Hannah) is a sweet, but immature woman, who tries to deal with her fear of being unloved by adopting a child.
Jasmine (Sandra Oh), an aspiring poet, tries not to get settled into a career as a stripper, while being encouraged in her writing by coffeehouse owner Dennis (Chris Hogan), who features spoken word performers.
Jesse (Charlotte Ayanna), the youngest of the performers, expresses her desperate need for approval in her desire to please the customers.
If you ever wanted to know what goes on behind the doors of a gentleman’s club now is your chance to find out. I just came across this documentary on the BBC: The Table Dancing Diaries. There is only a couple of days left to watch this insightful program so you best get your skates on and watch it today. Of course you can only watch it if you are based in the UK. Below is a brief synoposis of the show taken from the BBC
At a time when the lap dancing industry is expanding onto every British high street, Table Dancing Diaries is a documentary that unflinchingly explores this world.
In December 2011, Secrets, London’s largest chain of table dancing clubs, opened its doors to give unprecedented access to the dancers, customers and the backroom staff of their venues. The film offers a direct, intelligent approach that tells fascinating human stories of young women within the industry. Featuring predominantly young female characters, it tells its stories from the perspective of the industry’s girls themselves. Their hopes, dreams, beliefs, values, experiences and views reveal the real people behind the make-up and lights.
There is no such thing as a typical stripper, and the young women at Secrets are multi-dimensional. Amongst them are university undergraduates, mothers, a world champion kick boxer and recent immigrants, and together they describe themselves as a family, led by their formidable ‘house mothers’ – the older women who run the day-to-day goings-on in the clubs. A club’s house mother is disciplinarian, bodyguard, quality controller and therapist all rolled into one. They have seen it all before and keep all 600 girls across the six clubs on the straight and narrow.
The film gives the girls and the ‘girls that run the girls’ a voice and in doing so explores their lives beyond the stage.
Just as Young Doctors gave a fresh, doctor’s-eye perspective on the seemingly familiar hospital precinct, this film gives a revealing look at a profession viewed by many as a glamorous career option. Does the reality match the perception?
Content from BBC Three
If you are interested in more like this why not take a look at the coming out diaries or the confessions of a sex addict.
We now longer recommend that shoes are purchased from Howcool.com following some bad reports.
