[Veena]

If it’s a plank challenge where you add more planks or time holding planks everyday I’d skip that one.

The 30 ab challenge is designed to help you gain strength while giving you the proper recovery time (unlike othe daily challenges) You should be able to incorporate that easily into the 30 days to flexibility, which is a guide not a challenge. 😊

[Veena]

It’s SUPER common to feel that way!! One thing to keep in mind is depending on the camera quality and angles used, we can end up looking far different than in real life! Also the first time I saw myself, blah I was not happy. The same when I started doing voiceovers for the lessons, I was horrified by my voice lol

My point is, don’t let this feeling stop you from recording or posting progress. It’s really important to have video to look back on. 💜

[Veena]

If you find alcohol cleans it but the pole gets slick try steam cleaning it! Works everytime 😀

[Veena]

Oh no, don’t abandon SV for IG 😥

[Veena]

Day 28! ☔️ #SVAprilAbs – Flag Invert! https://instagram.com/p/1-20yipAWU/

Here’s the lesson https://www.studioveena.com/lessons/view/5415bbfd-e608-45f9-bcfb-4fb90a9aa0eb
Use whichever variation shown in this demo clip works for your level.
If using this to build strength perform 1-2 sets 2-10 reps BOTH sides.
Bottoms my @kupmykakez!!! Follow, check them out and don’t forget to tag us! 💜

[Veena]

Trying to pole everyday can do more harm than good. Rest and mindful training will keep your dancing pain free 💜

[Veena]

Pretty sure venting is just part of poling! 😖😤💜

[Veena]

I would back off the spins and make sure you do them towards the end of your pole sessions. Keep up with the conditioning, I still do the conditioning I’ve shared with everyone in the lessons every week! 😊

[Veena]

Day 27! ☔️ #SVAprilAbs – Pencilhttps://instagram.com/p/18Y4UyJAeH/

Here is the lesson https://www.studioveena.com/lessons/view/4d4ac19e-4054-4b80-8668-03ba0ac37250 knowing POC while entering is important and addressed in the studioveena.com lesson! 💜

You see 3 options. The first is the pencil the next can help you “feel” the position while inverted (do not lift from here that’s not the goal in the clip) and the last is becoming comfortable with hand placement 😊

Abdominal contacting is key to maintaining any “stand” on or off the pole, try working up to 10 reps.

Bottoms are from @kupmykakez go check her out! Follow her, follow me, and hashtag #SVAprilAbs for a chance to win! 🎉

[Veena]

Hi! Many spins are hard on the shoulders, elbows and wrists, so doing them for an hour is quite a long time. I see you have the lessons, have you used the conditioning lessons yet?

[Veena]

There are variations for everything.

[Veena]

Well….don’t forget I post modifications to work on for those who can’t do the full move!! 😉

[Veena]

Day 26! ☔️ #SVAprilAbs – Gemini Climb! https://instagram.com/p/15vgpzJAQv/

Here’s the lesson https://www.studioveena.com/lessons/view/4fe1e696-0000-4fca-95c6-66010ac37250
You’ll see 3 options in this clip, work on whichever fits your level!

Perform 1-3 sets of 1-10 climbs BOTH sides.

All bottoms are by @kupmykakez!! 💜 follow us both for your last chance to WIN at the end of this challenge. 🎉

[Veena]

There are many routines you can use as warm ups in the routine and combo section of the lessons. This warm up I created warms the pole too! This called the basic warm up https://www.studioveena.com/lessons/view/52e9ddc7-6c54-4f49-b60b-48950a9aa0eb

There aw also pole warmers you can buy and the option of using a steamer to clean and warm the pole! 😊

[Veena]

Have you fully warmed up yourself and the pole? Even a titanium pole will feel slick if your body isn’t warm. Or are you slipping from sweat?

[Veena]

I have several sizes of poles and I totally understand that feeling! I think though it’s been good because you learn to adapt to other sizes. My personal perfect size seems to be 40mm.

[Veena]

Congrats 🎉🎉

[Veena]

We have some amazingly knowledgeable people here!! 💜 pole people rule 🆒

[Veena]

I wouldn’t put anything like a towel between the pole and ceiling. They have the silicon on there for a reason. Mine have often left a slight ring and I don’t mind, I actually used it to guide where to place it each time! Maybe try cleaning the silicon with alcohol and a magic eraser should take off the spot on the ceiling.

[Veena]

Day 25! ☔️ #SVAprilAbs – Knee Hold
https://instagram.com/p/13KfDrJAV2/

here’s the lesson https://www.studioveena.com/lessons/view/4d07835a-c7f4-46f1-87b1-630f0ac37250
You will find even more helpful tips in the lesson

These are PAINFUL at first! Start with the last variation working your way up. Not every move is right for everyone so NEVER feel you HAVE to learn this! If this is comfortable for you feel free to add a side crunch. The hamstring should be doing the majority of the work obliques come into play more when you let go 💜

Give this 1-8 tries then switch sides. If you can already rock this move perform 1-2 sets of 1-10 reps of side crunches BOTH sides.

Bottoms by the lovely @kupmykakez follow her and myself for one last chance to WIN!!! 🎉 don’t forget to hashtag #SVAprilAbs 💜

[Veena]

Yay, that’s a big accomplishment 💪🏻

[Veena]

Week 3 winner! 🎉

[Veena]

Day 24! ☔️ #SVAprilAbs – Aerial Invert!
https://instagram.com/p/10iHgjJAWi/

Here’s the lesson https://www.studioveena.com/lessons/view/4f69dbcd-582c-4f2b-87e8-2c070ac37250

Do not rush into these, a strong Pole Hold will keep your back and shoulders safe! Start with whichever variation allows for proper form 💜

Perform 1-2 sets of 2-10 reps BOTH SIDES.

Bottoms by @kupmykakez!! Week 3’s winner will be announced soon! We have one more week left and one last prize, so be sure to follow us both and hashtag #SVAprilAbs 💜💜

[Veena]

Day 23! ☔️ #SVAprilAbs – Leg Lifts! https://instagram.com/p/1yHMTTJARi/

Here is a lesson using the pole for stability https://www.studioveena.com/lessons/view/4db34cf5-c2bc-4c39-9487-24560ac37250

Form is the focus of this exercise, NOT how high the leg can lift. Lifting high will come in time! Keep the abdominals active and thinking of pulling the tailbone under you throughout the exercise, do not arch the low back. Feel as though you’re lifting the leg from the core not the top of the thigh alone.

Perform 1-3 sets 8-15 reps BOTH legs! Lifting the arms over head increases the workload. Choose whichever variation allows for best form, keeping the knee bent if needed!!

Shiny pink bottoms by @kupmykakez!!! We have 2 more winners left this month, so follow us both and don’t for get to hashtag #SVAprilAbs 💜

[Veena]

Yes we have a search function it’s a box call search 😊 top right side of the site or “more” tab if using a phone. Here’s a great way to clean your pole, https://www.studioveena.com/videos/view/50ec5ae1-59b8-457d-a573-65ac0ac37250