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Duration: 00:37:31
Today you'll be working on exercises and pole skills that target the core. Fun fact, your core is comprised of far more than the Rectus abdominis (six pack) so I've provided a list below:
Pro tip: Do your best to avoid comparing your abilities against your kids or the biological men in your life. Biological females are not small men—we are very different and we have strengths that men don't have, like gut feelings and deep knowings. Of course there are always exceptions in nature, but unfortunately, for the most part, natural upper body strength isn't one of these strengths women possess. Don't stress—all hope isn't lost because if I can build strength, so can you! I was a super scrawny young adult and I'm also on the tallish side, just under 5' 8", which means it takes more strength to create the leverage required to hold myself in some pole tricks, like Iron X.
Allow the videos to play in order and follow along. Feel free to pause anytime you need to.
Below is a list of direct links to each full length tutorial you worked on in today's session. Remember you only need to click on these if you'd like more help or information.
28 comments
Hey Veena I'm gonna do day 10 tomorrow feeling a bit ? so sorry I feel like I'm disappointed in not doing it
It’s always best to listen to your body! Don’t feel guilty or down at all be grateful you are connected enough with your body to recognize when you don’t feel well. If it makes you feel better, I give you a task today of watching one of my pole dance RANTS. This one is tips for beginners. https://youtu.be/iBa_EvyeD_Q?si=WnyKQqf2-VLVwcPT This one is about static and spinning pole https://youtu.be/CgL0f6AKciw?si=BIXTuwTRRWxNZJM9 episode three goes up tomorrow at 6 PM Eastern time.
I will watch them I watch your first rant a few days ago , I did comment on it xx I'll take a look an thank you for understanding, I just feel bad for not doing today's ? xx
Yeah…I get that. ? it might make you feel better to down 5 things about your pole practice you’re grateful for!
I will ?? thank you x
Back at it! I've been attending classes at a gym as well, so I've been trying to pay attention to which muscle groups I've been using to ensure they all get appropriate rest. BUT I am making progress--pole hold actually worked for a couple of seconds today! For the plank reps, is it the shoulder taps that count as a rep? Or just getting into plank and holding it as long as is not uncomfortable? Thank you so much!
Nice! For the planks you can choose to count them however you like, just make sure you write down what you did so you can track improvements!
Finally got my basic pole hold for the first time!! The body waves are another story... lol
Yay for pole holds! Body waves are such a tough movement for many ?
I loved the intro video where you said not to compare to the men & kids in your life because I was ? my husband and son seem to do the moves effortlessly and it was frustrating me but your words reassured me ? I’m going to keep working at it
I’m glad! I have 4 boys and they all had an easy time with most things I taught them. ?
Lol, glad it worked! 🍊🍊🍊🧡🧡🧡
Back at it after a move and needed to start from square one. Had neither a tennis ball nor a specialty ball for the psoas stretch. Had to use an orange in a pinch 😂 It worked though!
It's a good rant! Nowadays we're encouraged to view everyone as the same. Yet, understanding and seeing differences can also be beneficial. 💜
That is so true about the kids and the men. I worked at a school for awhile and it was amazing how those little first grade girls had amazing arm strength on those monkey bars, I don't remember the exact physiological reasoning behind it but it had something to do with their short stature and they remain as strong as boys up to a certain age. But what used to really irritate me to high hell would be when I would be in a coed adult pole class and a twenty something guy would come in and do a pole climb the first try or some other move that required arm strength and the teachers would gush all over them. While a middle aged women would be struggling but making small strides but not getting the support, and quite frankly it's much more impressive when the 45 year old mom gets it vs the 20 year old guy. Just my rant for today LOL! I guess all students deserve a pat on the back, but it just irked me that the boys were getting it for their natural gender and age ability. Anyhoo, All the more reason why I'm glad to be taking classes at home.
Thank you for sharing this, I appreciate it 🙏
I really love your motivational and reminders for us to be okay exactly wherever we are at.... This is first time ive gone into something where its felt so safe to take it slow persay!!!!! When I did pole in past i felt set up to fail a bit just with certain things being so far out of reach so fast!!!! But this time everything feels so exciting and obtainable !!! I am so excited. Well I am done day 10 and am still really loving this program!
Oh, no! I'm sorry to hear about your ankle. Glad it's almost better.
Back after FINALLY (almost) healing my broken ankle, happy the continued upper body training made all the holes easier but that camel stretch is still deceptively difficult
If you're asking about how long to hold them? Do it for as long as you can, or up to 5 seconds, which is a challenge!
How long should we be doing the pole holds for?
Yep! for most ppl side hold is easier if they're using the armpit correctly!
side pole hold seems easier then front one, maybe due to the armpit grip? Its much more controlled tapping for me. also already bruising :P
Glad you're feeling better 💜
I skipped a couple of days due to being unwell but back into it today :-)
Do you have tips for when holds are painful for the skin or is there a video where I can find this?
The only thing you can do for painful skin is keep going. It just takes a while to acclimate. There’s no trick to change how it feels against your skin other than making sure you’re using your muscles to grip and not just relying on skin. It will get better overtime.
You might find this podcast helpful I talk about mindset and the description has some mindfulness practices. You can use to help deal with skin pain and more! https://youtu.be/7RIC4-Jok34?si=Wlf8JMukNLNYDsl3