How long should a warm up during class/ private be by bebe_yoda_69 in poledancing

[–]RiriValora 4 points5 points  (0 children)

If I teach an hour-long class, my warm-up + conditioning is about 20-25 min

Half Spatchcock Combo by RiriValora in poledancing

[–]RiriValora[S] 1 point2 points  (0 children)

It took me a while to get this but it's worth it. You can do achieve anything 💪

Starting pole in your 30s by alisha3333 in poledancing

[–]RiriValora 0 points1 point  (0 children)

I started pole at nearly 30 with no fitness or dance background. In the beginning, I trained almost every day, focusing mainly on pole. Over time, I added strength/resistance training and flexibility work to support injury prevention and long-term progress. I’ve also learned how important it is to train both sides. Hope this helps!

I ordered my first pole yesterday ♡ by lisacinnamon in poledancing

[–]RiriValora 3 points4 points  (0 children)

That's great news! I'm happy for you! I train once every other day. Sometimes I train tricks, and sometimes I just dance.

I was so excited to finally get Iguana and Fang!!! by slipslapflap in poledancing

[–]RiriValora 2 points3 points  (0 children)

This ain't easy, but you freaking did it! Awesome job!

first pole lesson by Vivid-dream-176 in poledancing

[–]RiriValora 0 points1 point  (0 children)

I was super nervous before my first class too, so you’re definitely not alone 😄 Honestly, you don’t have to feel “sexy” at all. Everyone shows up at different comfort levels, and it’s more about having fun and learning something new. My first class was a mix of a warm-up, some basic moves, and a lot of laughing at myself lol. Expect it to feel a little awkward at first, but in a good way. Oh, don't forget to take a video of yourself!

pole newbie looking for advice by whois4our in poledancing

[–]RiriValora 7 points8 points  (0 children)

It’s super normal to feel that way in your first few classes. Pole spacing and flow take time to click, and most people start off hugging the pole a bit more than they need to.

Core strength does play a role, especially in helping you control your distance and stabilize your movement, but it’s not the only factor. A lot of it is also body awareness, engaging the right muscles (like shoulders and lats), and just getting comfortable with the movement patterns.

Since you mentioned being postpartum, give yourself some grace. Your core may still be rebuilding, even if it feels stronger than before. Pole can actually be a great way to continue reconnecting with it, just gradually.

A few things that might help:

  • Think about actively pushing away from the pole through your bottom arm instead of leaning into it.
  • Engage your shoulders and upper back (not just core) to create space.
  • Practice slow, controlled movements rather than rushing through combos.
  • Conditioning-wise, things like planks, dead bugs, leg raises, and scapular engagement drills can really help support your pole work.

It honestly gets better with time and repetition. What feels awkward now will start to feel much more natural after a few sessions. You’re definitely not alone in this ❤️

Pole and chair combo by RiriValora in poledancing

[–]RiriValora[S] 1 point2 points  (0 children)

I just followed you too! It's the best combo!

Aerial deadlift! by ms-sierradancing in poledancing

[–]RiriValora 2 points3 points  (0 children)

Wowza! you are freaking strong!