I am continually flooded with requests for conditioning exercises, specifically off pole exercises for beginner/intermediate levels. If you’re new to pole, do not yet have your pole, are preparing to begin classes, or are simply looking for exercises to help advance your current aerial work these are some great exercises to get you started.

These exercises will help strengthen your core and gain balance, are great for invert and shoulder mount prep, warmup work and all around core conditioning.

Get creative, mix and match challenging variations and happy conditioning!

If you’re looking for on pole strength training exercises, be sure to check out my “15 Strength Training Exercises For Pole Dancers” here.

Or if you are searching for some spin pole work check out my “15 Basic Pole Dance Spins & Activities” video here.


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