by Destinee Wright
Elaine Edwards of Respectapole demonstrating a double-cross ankle pose.
Pole dancing classes are a newer, cutting-edge alternative to other fitness workouts. Its uniqueness stems from the amount of muscles engaged in a single session form the arms, back, abs and glutes. An all-over work-out is pretty ideal in the current fitness craze sweeping the nation, but the muscle group most needed in pole fitness is the core.
The core muscles are a frequently neglected muscle group because they're hard to reach. Some calisthenics, such as abdominal crunches, only graze the surface whereas most exercises performed with equipment don’t reach at all.
What is the core? According to breakingmuscle.com, the core is a series of muscles that extend beyond the abs. To put in simpler terms, it covers every muscle group except for arms and legs. The core muscles span from the abdominals, to the multifidus, the lower back, diaphragm and the pelvic floor. Though the core muscles flatten and strengthen the abs, its purpose is for better balance and stability (a little something we all need for pole classes). Core muscles used in pole fitness classes diminish fat and tighten the skin in the stomach area. Additionally, it adds flexibility in the lower back.
The core muscles are a frequently neglected muscle group because they're hard to reach. Some calisthenics, such as abdominal crunches, only graze the surface whereas most exercises performed with equipment don’t reach at all.
What is the core? According to breakingmuscle.com, the core is a series of muscles that extend beyond the abs. To put in simpler terms, it covers every muscle group except for arms and legs. The core muscles span from the abdominals, to the multifidus, the lower back, diaphragm and the pelvic floor. Though the core muscles flatten and strengthen the abs, its purpose is for better balance and stability (a little something we all need for pole classes). Core muscles used in pole fitness classes diminish fat and tighten the skin in the stomach area. Additionally, it adds flexibility in the lower back.
Can't wait until your next session? Strengthen your core at home with the exercises below:
The Plank: Lie on your stomach with your legs fully extended behind you and your elbows under your shoulders with your hands placed flat on the mat. Lift your body up so that you are holding yourself up with your toes and your forearms. Pull your stomach in to engage your core muscles and keep your back flat. Hold plank for 30 seconds to a minute (Source: Livestrong).
Elbow Plank With Donkey Kick:
- Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
- Lift right leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don't let your pelvis twist.
- Press your right heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
- Lower the bent leg slightly, and repeat for a total of eight to 10 repetitions. Then switch sides.
- Do two sets on each leg (Source: Popsugar).
Deadbugs:
- Lie down on your back. Brace your core as if you're expecting a punch.
- Raise your arms and knees in the air in front of you to arrive to your starting position. Keep your lower back flat on the ground.
- Extend your left arm back and right foot forward. Return to starting position and repeat this movement with your right arm and left foot. You should feel tightness in the leg muscles within 12 repetitions. If this is too difficult, keep your arms palms-down by your sides and perform the exercise with one leg at a time. If this is too easy, eliminate the pause between each side. While raising your left arm and right leg back to the starting position, begin to lower your right arm and left leg to the ground (Source: Livestrong).
The Jackknife:
- Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
- As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
- While inhaling, lower your arms and legs back to the starting position.
- Repeat for the recommended amount of repetitions (Source: BodyBuilding.com).
The core muscles sculpt the "V" shape in the lower abdominal area.
Be sure to go at your own pace and drink plenty of water.
Condon, K. (2013, November 9). The Best Core Workout Routines. Retrieved March 18, 2015, from http://www.livestrong.com/article/103806-core-workout- routines/
Jackknife Sit-Up Exercise Guide and Video. (n.d.). Retrieved March 19, 2015, from
http:// www.bodybuilding.com/exercises/detail/view/name/jackknife-sit-up
Kuhland, J. (n.d.). Do You Know What Your Core Really Is and What it Does? Retrieved March 16, 2015, from http://breakingmuscle.com/mobility-recovery/do-you-know-what-your- core-really-and-what-it-does
May, S. (2013, March 22). No Equipment Necessary: Elbow Plank With Donkey Kick. Retrieved March 18, 2015, from http://www.popsugar.com/fitness/How-Do-Plank-Kick-1686918
Wallen, D. (2013, October 21). Core Exercises for Women at Home. Retrieved March 19, 2015, from http://www.livestrong.com/article/126549-core-exercises-women-home/
Jackknife Sit-Up Exercise Guide and Video. (n.d.). Retrieved March 19, 2015, from
http:// www.bodybuilding.com/exercises/detail/view/name/jackknife-sit-up
Kuhland, J. (n.d.). Do You Know What Your Core Really Is and What it Does? Retrieved March 16, 2015, from http://breakingmuscle.com/mobility-recovery/do-you-know-what-your- core-really-and-what-it-does
May, S. (2013, March 22). No Equipment Necessary: Elbow Plank With Donkey Kick. Retrieved March 18, 2015, from http://www.popsugar.com/fitness/How-Do-Plank-Kick-1686918
Wallen, D. (2013, October 21). Core Exercises for Women at Home. Retrieved March 19, 2015, from http://www.livestrong.com/article/126549-core-exercises-women-home/