Hi, everyone! In last week’s article, I briefly shared with you the drills and conditioning I performed on my journey back to pole dancing after giving birth. Before returning to my regular training regimen as a dancer, I initially focused on my post-partum recovery and C-section rehabilitation with Pilates reformer training.
I only resumed my pre-pregnancy workout after I had my diastasis recti (a common separation of the abdominal muscles as a result of pregnancy) checked and monitored by a physiotherapist to ensure that my routine did not adversely affect my recovery.
Since I delivered via C-section, I proceeded with caution and only started bodyweight training after six months; I wanted to be completely sure that I had fully recovered on the inside, and not merely on the surface where the incision was.
To strengthen back my legs and upper body, I did the following conditioning exercises two to three times a week. These workouts are also recommended for dance students of all levels, who’ve felt as if they’ve lost strength due to restrictions during the MCO. For mothers returning to the pole, don’t be alarmed with how jittery your legs might feel performing these drills ─ it’s all completely normal!
Before attempting any of these routines, please remember to warm up your muscles and perform some cardio exercises to avoid injury; it can be any preferred activity, such as high knees or star jumps, for an average timeframe of two to three songs.
Straddle Kicks
Lay flat on your back, tuck your knees towards your chest and spread your legs while kicking outwards. Keep your hips rolled inwards and your legs straight when you kick (watch out for microbends behind the knee). Although I found this to be effortless in the past, to my surprise, it tired me out when I started doing it after giving birth! The benefits are two-fold ─ you get stronger legs, and it helps with your hip opening.
Leg Lifts
This is a favourite of mine! For this exercise, it’s not necessary to hold on to the pole as it can also be done by holding on to the wall. Tighten your core as you lift your leg to the side and pulse upwards by squeezing your thighs. Flex the foot to work the hamstrings as well.
Subsequently, move the leg in front of you and engage your core by tucking in your tailbone. Remember not to arch your lower back. Actively squeeze your quads when you draw circles (both clockwise and anti-clockwise) with your flexed foot and do try to lift your leg higher ─ aim for an angle higher than 90 degrees with the working leg when viewed from the side ─ for that extra burn! Make sure to repeat on both sides
Leg lifts are beneficial in that it strengthens your legs enough so they can be lifted higher when performing pole tricks to improve your lines and extensions.
High Kicks
Kicks are very important conditioning for the day when you want to perform standing splits. As you kick, try not to hunch too much, and turn your knees outwards while you kick towards the sides of your face. Perform these kicks towards the front and back. Repeat with your other leg.
I would do all the above drills for approximately three counts of 8s on both sides ─ This will help you work on your counting of beats, which is fundamental to dance.
Planks
Although any form of plank will help you build core and upper body strength, I prefer handstand planks as I find it useful for pole dancing. You can include push-ups here as well, and if you have some experience performing handstands against the wall, you could hold your weight by kicking into the wall.
Make sure to warm up your wrists before attempting this! This exercise will help to train your body to get accustomed to lifting its own weight when you go airborne on the pole, and of course, when performing handstands against the pole. The goal here is to get your muscles to work harder by using your body weight to tire them out.
These are just some of the conditioning exercises I found to be helpful in rebuilding my strength and flexibility. I like how it can be done anywhere, and not necessarily in the pole studio. Now that I am back to teaching dance on a full-time basis, these exercises are also part of my students’ warm-up session in class. Next week, I will share with you my favourite stretches for flexibility after pregnancy! - The Vibes, March 31, 2021
*All videos are courtesy to Bobbi's Pole Studio Malaysia*
If you are interested to give pole dancing (or other forms of exotic dance) a go, check out my Instagram account: @stardust_poledancer
