[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

[Veena]

Day 22! ☔️ #SVAprilAbs – advanced star! https://instagram.com/p/1vi_mUJAb5/

Here’s the lesson! https://www.studioveena.com/lessons/view/51127788-8a88-46cd-9c69-43340ac37250 Note, this is the variation with the FOOT on the pole, making is more challenging than the star.

Strong hamstrings are key to move into this pose, but holding the body away from the pole requires oblique and abdominal strength. Work on whichever variation shown allows for best form.

If using this to build strength Perform 1 set of 2-10 reps EACH SIDE!

Bottoms by @kupmykakez!! Follow her and musket for a chance to win prizes!! 🎉 don’t forget to #SVAprilAbs also to qualify!

[Veena]

Yep, totally normal to be sore after any workout. If have been off the pole for a while try using the 30 day take off program to ease back into pole. It’s designed to help prevent overly sore muscles when starting out. A lot of times people go nuts the first day back on the pole and forget that less can be best when starting. You’ll feel better soon, foam roll and take a hot bath, it wont “cure” soreness but it sure feels nice. 💜

[Veena]

Did you happen to make the one Dakotafox uses?

[Veena]

Trop, you can do spin if you want. I just suggest static if you are using it as a method of strength training. If you strength training this on spin, it would be a matter of holding for a number of seconds verses reps. 😊

[Veena]

Sorry I shared the lesson link instead of IG!! Here it is https://instagram.com/p/1s9mdHJAf5/

[Veena]

Day 21! ☔️ #SVAprilAbs – Shoulder Mount! https://www.studioveena.com/lessons/view/4d6bac4d-8044-4fa9-9aaa-66300ac37250

Here’s the lesson https://www.studioveena.com/lessons/view/4d6bac4d-8044-4fa9-9aaa-66300ac37250 I’ll explain 2 of my favorite grips for Shoulder Mount in the lesson. Also note I’m not stopping and holding a V, this is just the mount 💜

Use whichever of the 3 options allow for best form! The last option is a great strength builder even for advanced students. To learn more see the lesson link 💜

If using this to train strength perform 1-2 sets 2-6 reps EACH side!

Bottoms by @kupmykakez our sponsor! Follow her for a chance to win our weekly giveaway!

[Veena]

Beautifully explained and thank you for sharing!!!!!! 👏💜

[Veena]

What an annoying time to have the pole mojo just up and leave!

I don’t know what level you’re at but there are a bunch of new Quick lessons here that are mostly combos, so looking through those my help. Maybe try messing around more with floor work for a day if you usually go to pole trick, or visa versa. Also If I have more than one song I love I would maybe go with the one that you think the crowd would love the most. I would normally say go with the one you love, but if you like all of them it can be hard to choose. Also have you tried doing a freestyle to each of the songs? Make sure to record them and maybe you’ll do something new that you like, and can use!