makasha
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Y’all are making me miss Aradia! 😉 It was the first place I ever took pole. Give Heather a big hug from Terri in California! When I went there they didn’t even have levels. ..now I’d probably be around 3 or 4, LOL…that’s what 3 years of on-again-off-again lessons will do to you!
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Well duh, it looks like Veena has the first move right here in a lesson! https://www.studioveena.com/lessons/view/4db57c33-ed9c-494d-9677-18970ac37250
The leg hook side crunch! My instructor in class last night took it to two more variations, the back and the front crunch. 🙂 -
Last night we did a set of core exercises that I had never seen or heard of before.
Standing beside your pole, hook your inside leg in front of the pole, so your knee pit holds the pole and your foot is pointing back and down. The closer your standing leg is to the pole, the tougher the exercises. My standing leg was pretty far away! LOL.
Now get your balance and begin to lean sideways, away from the pole. You can cross your arms at chest level or for more challenge, extend one or both arms overhead. Lean down as low as you can go, then use your obliques to lift yourself back up. Do 8 reps (if you can!)
Now shift your hips to face away from the pole, and your standing foot to face away to the side of the room. You can adjust your hooked leg so it’s lower (the leg you’re hanging onto the pole with…it’s now behind your butt). Now slowly bend down towards the floor and use your back muscles to raise yourself up. you can go to parallel with the floor or higher, if you have the back strength and flexibility. This one made me lose my balance, don’t be afraid to unhook your hooked leg if you get tipsy! But try to do 8 reps.
Finally, shift your hips and standing foot to point at the front corner of the room, towards the pole. Leave your hooked knee on the front side of the pole. Now SLOWLY lower yourself backwards as far as you can, and use your abs to pull yourself back up to standing. Believe it or not, this is easier than the previous variation!
NOW, repeat all three exercises on the opposite side of the pole with your other leg hooked in front!