In week 3 I started to feel off track a bit. I traveled, work overloaded me, my relationships were a bit stressful, and I started my period so I was really grouchy! Ugh!  (Sorry if that’s TMI)  This week is that bump in the road you wish you never hit.   It’s that feeling you get … maybe like a race horse where you start running right out of the gate with the best intention, right on track, with a plan to win ….. but then somewhere during the race, you start to feel the pain of needing more oxygen and slight fatigue sets in.

In your mind, you start to struggle against yourself to endure, let’s talk about overcoming this : )

Overcoming Road Bumps

The reason this happens is that we all start out powerfully with the best goals and intentions but many times those intentions don’t realistically have a natural fit in our current lifestyle.  That is why I am a fan of gradual lifestyle changes, not temporary diet plans to get long-term and lasting success.

The steps you take to create change in your life (or achieve a goal) must naturally fit in your current lifestyle or it will quickly become a burden you cannot carry, leading to ultimate failure in achieving your end goal.

For me personally, I have my pole dancing workout plans in order so that I worked out on Monday, Wednesday, and Friday and recording videos on Saturday.  This week is when I realized that my workout schedule didn’t work for me.     Between work and life obligations, those three days are both physically and mentally exhausting!

I accepted that I was overwhelmed and changed my workout days around.

We all have something going on like family, kids, dating, socializing, or are involved in other activities.  Creating a workout schedule that fits around those things is possible but requires some inner attention to how you genuinely feel on each day of the week.

In the end, it’s important to not let life’s random events drag you down.  They are going to happen.

So master being consistently adaptable while never giving up.

Abdominal Exercise: A Consistency Builder and Workout Saver

My number one way to stay consistent and motivate myself to keep going is by always learning something new.  I especially bring a sharp focus to always remember to do core work at a MINIMUM.

Humans are creators and it’s healthy for our brains to work towards something.   Picking a new pole dancing move to learn and then adding it into a string of other pole dancing moves you have already perfected can make you feel like you are getting somewhere quickly (like you are winning that race).  It’s that one new move that can change your mindset for the positive.

Workouts don’t need to be long and hard, exercise just needs to remain consistent.  Ab exercises are easy and quick to do and often are the “glue” of consistency that really holds my workouts and dancing together.

When life happens and you just don’t have time learn something new, get your abdominal exercises done, it can be done in 5 min.  This will help you feel like you are staying on track and drastically improve your pole dancing since strong abdominal and core posture are the foundation of success in pole fitness for everyone!

If you think you need to stick to a rigid plan, then when you get off track from that plan, you will beat yourself up internally and feel like a failure. ……  You’re not a failure and you must do what is needed to prevent your mind from going there.    Feeling sexy, powerful, and confident is the goal.

Before we get straight into the quick abdominal routine that will rebuild your core and create those flat abs, I want to share a quick video on a new move I learned.

Here is my pole dancing combo I did in Week 3, the new move I learned was the Sparrow Hawk shown in the end of the combo:

Rebuilding Your Core: The Foundation of Pole Fitness Success

You’ve made it to Week 3 of your pole comeback journey! By now, you’ve reconnected with your pole, started rebuilding your foundational strength, and hopefully experienced those small victories that fuel motivation. This week, we’re focusing on what many dancers consider the true secret to pole success: your core strength.

When it comes to both pole performance and weight loss, core strength isn’t just beneficial—it’s essential. A strong core makes every pole move safer and more achievable while simultaneously firing up your metabolism and targeting those areas many of us are looking to transform.

Why Core Strength Matters for Returning Pole Dancers

If you’ve been away from pole for a while, your core muscles may have become de-conditioned, even if you’ve maintained other types of fitness. Here’s why rebuilding core strength should be your priority:

For Pole Performance:

• Stability in spins: Your core keeps you centered and controlled
• Power in climbs: Core engagement helps distribute weight properly
• Safety in inverts: A strong core protects your lower back during inversions
• Cleaner lines: Engaged core muscles create those beautiful, extended positions

For Weight Loss:

• Higher calorie burn: Core exercises typically engage multiple muscle groups simultaneously
• Metabolic boost: Building core muscle increases your resting metabolic rate
• Postural improvement: Better posture makes all movements more efficient
• Reduced injury risk: A strong core allows for more consistent training

The beauty of pole dancing is how effectively it engages your core, often without you even realizing it. But by intentionally focusing on core activation, we can accelerate both your pole progress and your weight loss results.

Identifying Core Weakness in Your Pole Practice

How do you know if core weakness is holding back your pole comeback? Watch for these signs:

• Banana back: Arching your lower back during inverts or holds
• Struggling with climbs: Difficulty lifting your body weight vertically
• Unstable spins: Wobbling or feeling off-center during spinning
• Hip sagging: Inability to keep hips elevated in sits and holds
• Quick fatigue: Tiring rapidly during sequences that require core stabilization

If you recognize any of these issues in your current practice, the targeted exercises in this post will help address them directly.

On-Pole Core Strengthening Exercises

Let’s start with exercises you can do on your pole that specifically target core strength while simultaneously building pole-specific skills.

1. Pole Tucks (10 repetitions)

• Stand facing your pole, both hands at shoulder height
• Step back until arms are extended
• Using core strength (not momentum), bring knees up toward chest
• Hold for 2 seconds, then slowly lower
• Focus on pulling from your lower abs rather than swinging

2. Side Sit Leg Extensions (8 repetitions each side)

• Enter a secure side sit position
• Keeping your top hand on the pole, extend your inside leg
• Slowly bring it back in using core control
• Keep your spine tall throughout the movement

3. Chair Spin Holds (3 holds for 10 seconds each)

• Enter a chair spin position with proper grip
• Instead of spinning, hold the position statically
• Focus on engaging your core to keep your legs elevated
• Breathe normally throughout the hold

4. Pole Climber Toe Taps (12 repetitions)

• Stand beside your pole in climbing position
• Without climbing, practice the toe lift motion
• Focus on using core strength to lift your knees
• Keep your shoulders engaged and down

5. Pole Plank Reach-Unders (8 repetitions each side)

• Begin in a forearm plank position with feet against the base of your pole
• Reach one arm under your body toward the opposite side
• Return to plank position
• Alternate sides

Off-Pole Core Exercises for Pole Dancers

Complement your pole work with these targeted floor exercises designed specifically to strengthen the core muscles used in pole dancing.

1. Hollow Body Progressions

Level 1: Knees bent, arms alongside body Level 2: Legs extended, arms overhead Level 3: Hollow body rocks

Start at your appropriate level and hold for 20-30 seconds, rest, and repeat twice more.

2. Side Plank with Hip Dips (10 repetitions each side)

• Begin in a side plank position
• Lower your hip toward the floor
• Lift back to straight position using oblique strength
• This targets the side core muscles crucial for pole stability

3. Dead Bugs (12 repetitions each side)

• Lie on your back with arms extended toward ceiling
• Knees bent at 90 degrees over hips
• Extend opposite arm and leg while maintaining lower back contact with floor
• Return and repeat with other arm/leg
• Focus on keeping your lower back pressed into the floor throughout

4. Glider Pike Ups (if you have gliders, or use towels on smooth floor)

• Begin in plank position with feet on gliders
• Using core strength, pike your hips up toward ceiling
• Slide feet in toward hands
• Return to plank position with control
• Start with 8 repetitions and build up

5. Russian Twists (20 total touches)

• Sit with knees bent, feet elevated if possible
• Lean back slightly to engage core
• Twist to touch the floor on each side
• To make it harder, hold a weight or water bottle

Your Week 3 Core-Focused Routine

Now let’s put it all together into a comprehensive routine that builds core strength while reintroducing more pole elements.

Warm-Up (10 minutes)

1. Dynamic movement: Gentle cardio to raise heart rate (2-3 minutes)
2. Targeted warm-up: Focus on shoulders, wrists, and core with dynamic movements
3. Pole familiarization: Gentle walking around pole, basic grips and touches

Core Conditioning Circuit (15 minutes)

Complete this circuit twice with 45 seconds rest between rounds

1. Hollow body holds (30 seconds)
2. Side plank with hip dips (10 each side)
3. Pole tucks (10 repetitions)
4. Dead bugs (12 repetitions alternating sides)
5. Chair spin holds (3 holds, 10 seconds each)

Pole Skill Work (20 minutes)

This week we’re adding a bit more pole work as your body readjusts

1. Basic climbs: Focus on core engagement during climb preparation
2. Sits practice: Chair sit, basic sit, side sit with proper core engagement
3. Simple spin combinations: Connect 2-3 spins with controlled transitions
4. Choreography element: Create a short sequence that includes at least one spin, one sit, and one transition

Cool Down (10 minutes)

1. Gentle stretching: Focus on hip flexors, shoulders, and lateral body
2. Core release: Cat-cow stretches and gentle twists
3. Mindful reflection: Note any differences in your strength or stability today

Core Engagement Throughout Your Day

Building core strength doesn’t only happen during your pole sessions. Practice these techniques throughout your day:

• Standing tall: Activate your core while waiting in line or brushing your teeth
• Seated engagement: Practice subtle core engagement while working at your desk
• Walking posture: Imagine a string pulling up from the crown of your head
• Breathing technique: Practice belly breathing when stressed, then return to active core

These small moments of engagement add up significantly over time and help build the mind-muscle connection that’s so valuable in pole dancing.

Nutrition Focus: Eating for Core Definition

As you work to strengthen your core, supporting nutrition can help reveal those muscles and accelerate your results:

• Adequate protein: Aim for 0.8-1g of protein per pound of target body weight
• Hydration: Proper water intake reduces bloating and supports metabolism
• Fiber-rich foods: Support digestive health and reduce abdominal distention
• Anti-inflammatory foods: Berries, fatty fish, and leafy greens reduce exercise-induced inflammation
• Limit high-sodium foods: Reduce water retention that can obscure abdominal definition

Remember that visible abs are primarily a result of reduced body fat percentage, which comes from a combination of proper nutrition and consistent exercise—exactly what your pole comeback journey provides!

Your Week 3 Challenge

This week’s challenge builds on your growing strength and confidence:

Record a 30-second video of yourself doing a simple pole routine that incorporates at least one spin, one sit, and a transition between them. Focus on maintaining core engagement throughout.

You don’t need to share this video (though our community would love to celebrate your progress if you’re comfortable sharing). The purpose is to document your current abilities, provide visual feedback on your form, and create a benchmark to measure against as you continue your comeback journey.

Coming Next Week

In Week 4, we’ll focus on rebuilding your upper body strength—particularly the pulling power needed for climbs, inverts, and holds. You’ll learn specific exercises to target the exact muscles needed for these movements, along with techniques to protect your shoulders and wrists during your comeback.

Remember that rebuilding your core strength is a process. Some days you’ll feel stronger than others, but consistency is what ultimately creates results. Your body remembers—we’re just reminding it what it’s capable of!

How has focusing on your core changed your pole practice? Share your experiences or questions in the comments below