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10 Unexpected Health Benefits of Pole Dancing

10 Unexpected Health Benefits of Pole Dancing

When people hear about fitness and the health benefits of different forms of workouts, they seldom think about pole dancing as a viable option. Much like some popular Latino dances like tango, which started out in shady back alleys of poor neighborhoods only to later gain popularity across the globe, pole dancing has quickly become a very popular form of exercise and even a competitive event.

Not only is it a great way to embrace your inner sexiness, but it also has numerous health benefits that shouldn’t be overlooked. If you want to learn more about the benefits of pole dancing and how it can improve the quality of your life, just read on.

1. It helps you burn calories quickly

Most people in the modern world could stand to lose about 10 pounds of fat, so any form of exercise is welcome. However, pole dancing taxes the muscles in the entire body and you are always moving – making it a great isometric and cardiovascular exercise wrapped into one. You can burn as many calories in a 30-minute session as you would doing aerobics and calisthenics, and this will lead to significant weight loss over several months.

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2. It builds your self-confidence

Once you get the basics down and strengthen your muscles a bit, you will quickly begin to develop some serious skills and a body that makes heads turn. Being confident isn’t just about your state of mind – you will actually start to walk tall and improve your posture. Your skills on the pole will translate into real life and you will be able to move with the nimbleness and graciousness of a cat.

3. You’ll be less stressed out

One of the biggest benefits of pole dancing is actually related to your psychological and emotional health.

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Pole dancing class having fun

    When you are stressed, adrenaline starts slowly building up in your body, making you anxious, easily annoyed and depressed. An intense pole dancing session will help you blow out all that adrenaline and cause your body to start producing endorphins, the hormone associated with feelings of euphoria. You will be calmer and happier after a good workout.

    4. It will motivate you to work out more

    If a workout feels like a chore and you don’t really see any serious progress or you don’t actually pick up any skills that are applicable in real life, then you will quickly lose motivation. Pole dancing develops a strong body, builds stamina and makes you feel sexy. As your skills improve you will be motivated to work harder and it is incredibly simple to work on your moves at home – all you need is a pole and some free space.

    5. You become more limber

    People often forget the importance of joint mobility and flexibility. As you become more limber you will have fewer problems like back pain, a stiff neck and muscle soreness. You will also minimize the risk of sprains and will be able to move more freely.

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    6. It’s good for your bones and joints

    Joint pain is a serious and persistent issue for many people and women in particular have a higher risk of developing osteoporosis later in life. Developing strong bones and connective tissue, along with increasing joint mobility, helps significantly decrease the risk of osteoporosis in women. Since you are not putting huge stress on your joints, as you would if you were running or skipping rope, pole dancing is a very safe form of exercise. Due to the fact that you are constantly strengthening the muscles in your hands by gripping the pole, common repetitive strain injuries like carpal tunnel syndrome can also be avoided.

    7. It’s good for your heart and blood flow

    Pole dancing is as good for your heart as any form of moderate-to-intense aerobic training, and since all the muscles are being engaged at some point, regular exercise promotes blood flow. This is particularly important for women who live a sedentary lifestyle and spend hours sitting in a chair.

    8. You develop greater balance and kinesthetic awareness

    Kinesthetic awareness is your brain’s ability to calculate where your body is located in three-dimensional space in relation to other objects around you. When you start performing more complex routines, your kinesthetic awareness increases. This means less chance of injuries due to bumping into stuff. Combined with good balance, increased kinesthetic awareness allows you to avoid nasty common accidents like slipping, falling, and knocking things over and having them fall on your feet, etc.

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    Kinesthetic awarness

      9. It can help you have an easier time during pregnancy and at childbirth

      One of the lesser known benefits of pole dancing is that this form of training can be beneficial later on in life when you decide to have a child. Pole dancing develops exceptionally strong back and abdominal muscles, which helps minimize back pain during pregnancy and actually helps you have a smoother and less painful childbirth.

      10. You will be able to fall asleep much easier

      Resting is just as important for a healthy body as working out and eating the right food. Unfortunately not many people get enough sleep and most of the time it’s because they just can’t go to sleep. Regular workouts that tax the body, combined with the stretching you do as part of your pole dancing training, will ensure that you get a good night’s sleep every time you hit the hay.

      The benefits of pole dancing aren’t limited to developing a strong body. It can help you improve your mental and emotional health, prevent injuries and increase mobility, as well as give your social and love life a boost by making you more confident and agile. You should definitely give it a try.

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      Ivan Dimitrijevic

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      Last Updated on August 15, 2018

      7 Amazing Things That Will Happen When You Do Plank Every Day

      7 Amazing Things That Will Happen When You Do Plank Every Day

      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

      Video Summary

      Why is it important to train up our core strength?

      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

      One Exercise, multiple benefits

      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

      What will happen when you start doing planks every day

        1. You’ll improve core definition and performance: 

        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

        • Transverse abdominis: increased ability to lift heavier weights.
        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
        • Glutes: a supported back and a strong, shapely booty.

        2. You’ll decrease your risk of injury in the back and spinal column

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          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

          3. You’ll experience an increased boost to your overall metabolism

            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

            4. You’ll significantly improve your posture

              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

              On top of everything, someone with good posture looks better, healthier, and more confident.

              5. You’ll improve overall balance

                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                6. You’ll become more flexible than ever before

                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                  7. You’ll witness mental benefits

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                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                    How to hold a plank position

                    1. Get into pushup position on the floor.
                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                    4. Your head is relaxed and you should be looking at the floor.
                    5. Hold the position for as long as you can.
                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                    Watch the video if you have any doubt!

                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                      How to improve your plank time gradually

                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                      Who Should Be Cautious Doing The Plank?

                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                      • Prolapse
                      • After prolapse surgery
                      • Pelvic pain conditions
                      • Weak or poorly functioning pelvic floor muscles
                      • Previous childbirth
                      • Overweight

                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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