Pole Dance Invert Strength Exercises (WITH NO POLE )

Pole dance conditioning exercises. If you want to get stronger in your invert but have no pole at home, these pole dance strength exercises will help you build the strength you need to get upside down on the pole more easily!

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➡️ How to get stronger going upside down on the pole:

➡️ Top 10 pole dance moves for beginners:

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MUSIC by Epidemic Sound

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DISCLAIMER: Our YouTube videos are only intended to be used as a source of reference and inspiration, rather than being intended as structured pole dance lessons. You must always warm up before attempting any pole moves and cool down after your session(s). You should only ever try pole moves that you have been taught by an instructor (whether in person or a structured online tutorial platform such as PoleFreaks Studio) and any moves where there is a risk of falling should only be attempted with a mat and spotter after instruction. PoleFreaks and Holly Munson takes no responsibly for any injury, illness, loss or death arising from using our YouTube videos.

[lizbee]

I've really needed this! I'm a beginner pole dancer and don't have a pole at home. These exercises are great for improving my core and developing the strength I'll need when i start learning to invert. Thank you for this video!

[ntorinachotzallari]

I started those exercises 10 days ago, everyday I see I can increase my repetitions and I started having a slight improvement on the pole but still I need some more time so I keep exercising 😀🤗

[ladycanadachan]

These exercises are perfect! Not too complicated and easy to add to any at home routine between pole classes! Thank you so much for this!

[araaa]

Your videos are incredible. I’ve recently got back into pole dancing after 7 years off and 3 kids, and my core strength is not exactly what it used to be! But your videos are really, really helpful! Thank you for making these! Big fan. 👏😍

[indigo_azul]

I'm just finding this now after trying for a couple years to get my invert from the floor. This is really helpful!!

[lovelykali]

Beautiful! thank u so much! Really needed a routine to build the strength to do my inverts

[dodoomiau]

This is super helpful, just what I've been looking for. Thank you 🙏 😊

[oliveyule]

Thanks I need this! This is my favorite pole channel.

[Wildwoods]

These are fantastic! Thank you so much!

[liberty]

This is super useful, thanks for sharing x

[germancappelletti]

Hola bella! gracias por poner subtítulos en castellano!!!! Carina B.

[sallyfakhr]

Awesome! Unfortunately I have a weak right arm to carry myself for the invert ..any tips to strengthen please ? ❤

[PeachPlastic]

Training my ab-strength has helped but I think my hip flexors are very tight, because it's hard for me to bring my knees really close to my chest. Is there any additional conditioning stretch I should include besides low lunges and leg stretches?

[nellymunoz]

Hi, Thanks for your Video. When I am trying to do the leg lifts my legs( my quads) want to cramp. What can I do to improve my leg lifts, is this lack of strength in my core?

[heunee]

Auhhh it's been a long time miss you

[ridhishetty]

Thank you so much for this video - inverts feel impossible, but hoping that if I add this to my routine everyday, it would be possible to invert one day :)

[xbngkeu]

When you do the knee tucks should you keep your back on the matt?

[sakurasarchive]

Can you pole dance and do these exercises if you had scoliosis surgery in the past?

[xdzienw]

The core muscle is what needs to be strengthened for overall body performance

[symphonyb.]

For the seated leg lifts in a straddle, I can lift one leg at a time but when it comes to both at a time i cant 😢 any tips?