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Pole Dance Ab Workout on a Pole Dancing Pole For Home

by | Sep 18, 2015 | 4 comments

(Last Updated On: May 2, 2023)

Core strength is the foundation of graceful looking pole dance moves that are executed with ease. If you ever wanted 6 pack abs and the best “at home ab workout”, then a pole dancing ab workout is what you need.

You will need a pole dancing pole in your home to do these exercises. Your dance pole will need to be of good quality, sturdy and safe for fitness exercises. You must have a sense of trust and safety in your home dance pole in order to do these pole exercises properly.   You can get a Pro Quality yet affordable pole dancing pole for home here >>

Nobody wants to look horrible dancing on a pole and it doesn’t matter if you are a woman or a man. Part of the appeal of pole dancing for a workout at home is learning to be more graceful, sleek, and strong while having a ton of fun.

These ab workout exercises performed on a pole dancing pole for home are a simple way that anyone can get a stronger core in order execute more advanced pole dance moves with ease or to just simply get toned abs!

To start this pole dance ab workout at home, you will want to stand next to your home dancing pole in a stronghold grip. (If you don’t know what a stronghold grip is, consider getting the Home Pole Lessons For Everyday Women, it will teach you about all the pole grips and other basic pole dancing lessons for beginners along with pole dancing exercise routines, individual moves, flirty warm up routines, and more.) Then follow these instructions in order:

  1. Be sure your shoulder blades are back and down, the shoulder muscles should be engaged. Never “hang” from your arms on the pole.
  2. Engage the lower core and tuck the hips forward strongly enough to cause your knees to bend, leaving your toes on the floor. You should also feel your grip on the dancing pole increase as your upper body begins to hold your body on the pole. DO NOT allow your body to slide down the pole.
  3. If you have a good grip on the pole and you can hold your body weight on the dance pole, then gradually engage the entire core to bring your knees to your chest.
  4. Hold for a few seconds, keeping those shoulder blades back and down.
  5. Then SLOWLY release the knees, keeping the lower core engaging while returning the feet to the floor.
  6. Stand in starting position. Repeat to your fitness level.

If you cannot lift your knees to your chest, then only lift your feet off the ground a few inches but engage the lower core as if you are trying to lift the knees to your chest (which is your end goal).

You may also use this video to help you better understand the exercise and how to modify it for beginners (this video is featured inside the Home Pole Dancing Lessons For Everyday Women and is a good example of the type of instruction you can expect to get in all 130 videos):

As always, safety and proper posture are critical to injury prevention and success when learning pole dance at home 🙂  Have fun and be safe 🙂


  1. Rachel Rolon

    Coupon code and weekly tip email!?

    • Danna

      I checked and I didn’t see your email on the list so I just added you manually. You should have received and email with the current discount coupons running and the weekly tips will follow over the next several days 😉

  2. Karla cothren

    Interested in more information about these classes!

    • Danna

      Hi Karla! Thank You! I do have more ab workouts that are choreographed to music, fun, and never boring! There is another ab workout for pole dancers here >


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