This is hardest yet most worth it conditioning workout ever. I've been following this at least twice after my warm up exercises and they've helped me a lot with my performance. Thank you so much!!!!!
This is really amazing! Short, but so intensive and effective. And it is really HARD. Thanks a lot, I am practicing almost daily since I saw the video. Do you have a video, which can help us with the splits? Some kind of stretching routine in this direction?
oh wow... I just did this for the first time and it's SO challenging! I couldn't keep my legs straight for most of it, but I kept pushing! I can't wait to keep doing this exercise routine regularly and see my progress! I'm really excited for the day that I can actually do it the whole way through properly!
This little workout kicked my ass! Amazing. Love the spread leg crunches. Really helps to replicate that sensation when inverting where all the weight seems to be in your butt!
I add: Reverse Crunches (1min.) Bent toe taps (1min.) Leg Raises (30sec.) Day 1: ✔️ can't keep my legs straight and needed to stop between the exercises. I really like this ab workout ☺️👍🏻 Day 2: Rest Day 3: ✔️ it was a tiny lil bit easier, but still very hard Day 4: Rest
This was fantastic! Just challenging enough. I can do all of the moves but have to take breaks. Going to improve with these to help my beginner pole dancing journey!
@@jaymariefitnessbeauty2863 Awesome! So happy to hear that it was challenging but doable. And this, as a pole beginner! You should be proud of yourself.
@ thank you so much!!! I’ve been at it for 2 months so far and 2 days ago I got the Jasmine trick on my first try! Love your content. Super helpful so thank you💕☺️
Thank you so much bc I am really struggle with straddle inverts. One of my instructors said I had weak hip flexors so I train them more but I still can't straddle invert. I am going to do this every night and see how it goes.
tipically that happens when there's not enough strenght in the lower ab area to contain the weight that the legs convey, so flexors play as tensors between legs and torax to leverage the weight
I would estimate if you keep the routine on a regular basis eventually you'll notice your low abs strengthened and the tension in flexors and thighs reduced
For some of the exercises for example the V-Sit straight legs and the V-Sit Swings, does flexibility also play a part? Because I tried but I couldn't keep my chest open and my shoulders down while holding my legs that high. If so, is there any alternative to these exercises for less flexible people?
Am I doing something wrong during the V-Sit Swings if I'm feeling it a lot in my spine? I am rounding my back when I go down, but it still feels rough on my spine. Should I double up my mat, do the exercise differently, or is it something that will lessen the stronger I get? Thank you so much! I love doing these conditioning exercises.
It could be yuor mat or if you are very lean it's just kinda like no padding. You don't need grip for the exercises so you can use a folded blanket or towel.
It is intense. But I’m really glad you like it. If you do it regularly (few times a week) you will definitely build the strength and the condotioning to do it without breaks. Let me know how it goes.
i want to put a pole in a room that has other furniture and can’t be compromised. what is your recommended diameter of free space around the pole to freely and comfortably move around the pole? i am 5’2
Grab a broom or other object you can use as the center of the axis, extend both arms and then walk all the way around the broom and you'll see if you have enough space.
These are sooo helpful! My inverts are okay but definitely not where I'd like them to be, and I know these exercises are working because I am sweating -- my only lament is that I don't have quite enough space for the straddle exercises (I have a short torso and long legs). Do you think it is overkill to do these every day? 'cuz I am gonna! :D
Do you have any tips how to do these exercises if you have a longer tailbone? I can’t do a normal sit up because of this though it hurts to much and bruise my back.
I feel like mine is also longer than the average. I feel it every time. Well, two things come to my mind. 1. Keep the weight more to the front on the sitting bones and have your back straight, and even slightly arched (as long as you can engage the abs at the same time). The moment you round your back, you‘re sitting on your tailbone. 2. Sit on a pillow, a thick math is often not soft enough. If anything else comes to my mind, I‘ll add it in a new comment. But that‘s all for now.
Thank you for the video! The Hollow-body and V-sits always make my lower back hurt. I don't have any back issues that I'm aware of, but I just can't handle these exercises. Any advice? Will the pain in the lower back disappear once I'm stronger?
jenzel90 Have you noticed whether you’re arching in the lower back? I suppose that the pain comes from weak lower abs. At least I‘ve had this in the past, every time I started arching during these exercises. Make sure your lower back is on the floor in the Hollow-Body and not arching in the V-Sit. Start with shorter workout routines and stop/adjust when you notice that you‘re arching. Progressively increace the length and the intensity.
Hey I'm new here and idk if you take requests but can you try making a pole routine to "Trampoline" by Shaed? I think it would look cool in pole dance. :p
Yes, overall it will be also good for shoulder mounts. But I’d recommend adding more shoulder-mount specific conditioning on the pole. This will help the most.
Stick to it, you’ll be able to last longer soon. Good point about breathing! If I don‘t breathe I wouldn‘t last long either. Belly breathing is possible also here but hard to access. You can keep a more shallow breathing for the start. Just make sure you find and keep a consistant rhythm. Focusing on breathing can also distract you from the intensity of the exercises and help last longer. Personally, I like to focus on exhaling, as inhaling often comes naturally.
@ This is more hip flexor strength a.k.a. active flexibility that allows to keep the legs straight. You don‘t have to, it‘s just an added challenge. You get the abs benefits with legs bent and/or by grabbing low behind thighs. Just make sure to keep your back straight, shoulders down and chest out in the Sit.
The fact you're capable to speak during the excercises fluently tell us a lot about your great shape :-D
😄 I guess a good shape, combined with teaching experience
She does this effortlessly. Such a tough workout
The most intense 8 minutes of my life😭😭😭so worth it
Yasss!
This was humbling for sure. Thank you for the workout. It’s now a goal to get through this video without stopping.
Haha You‘re welcome! Yeah, it‘s a good challenge and a goal to work towards. But hey, you made it until the end
This is hardest yet most worth it conditioning workout ever. I've been following this at least twice after my warm up exercises and they've helped me a lot with my performance. Thank you so much!!!!!
Yayy! So happy to read that. And wow, twice after your warmup?! Great job! 💪🏻
2 minutes in and I was GONE lmaoooo. Can’t wait to get stronger at this
Hahaha Yeahhh! 💪🏻
The body should get used to the intensity after just a few weeks, when done often and regularly. Just keep at it.
This is way more intense than the usual TH-cam abs workouts! 🙌🔥🤸♀️
This is really amazing! Short, but so intensive and effective. And it is really HARD. Thanks a lot, I am practicing almost daily since I saw the video. Do you have a video, which can help us with the splits? Some kind of stretching routine in this direction?
Are you still doing this? How are you progressing?
oh wow... I just did this for the first time and it's SO challenging! I couldn't keep my legs straight for most of it, but I kept pushing! I can't wait to keep doing this exercise routine regularly and see my progress! I'm really excited for the day that I can actually do it the whole way through properly!
This little workout kicked my ass! Amazing. Love the spread leg crunches. Really helps to replicate that sensation when inverting where all the weight seems to be in your butt!
Thank you can you please do an upper body workout too
I do inverts almost every day but booooy this is haaaard !! Thank you 💖💖💖
Something to do during quarantine!!! I'll do this today!!
Me tooo HAHAHA
that was so hard, will definitely help with my strength
I still come back to this video when I want a really good burn 🔥
Oh yeah! I'm happy to provide the necessary burn :)
Holy crap I was dying by 2 minutes in. Dear god help me
😁will get easier soon, trust me
Thank you for that! It’s in my training schedule for a few days and it’s a killer set!❤
🙌🏻
Can you do a video of warm up and stretching you do before dancing?
I add:
Reverse Crunches (1min.)
Bent toe taps (1min.)
Leg Raises (30sec.)
Day 1: ✔️ can't keep my legs straight and needed to stop between the exercises. I really like this ab workout ☺️👍🏻
Day 2: Rest
Day 3: ✔️ it was a tiny lil bit easier, but still very hard
Day 4: Rest
Thanks for these great exercises! I m going to try them tomorrow! Take care everyone😘
OMG this is SO hard xD Thanks for this great routine!
Great workout. Would be nice to have different options to make it easier and adjust depending on your level though 😊
This was fantastic! Just challenging enough. I can do all of the moves but have to take breaks. Going to improve with these to help my beginner pole dancing journey!
@@jaymariefitnessbeauty2863 Awesome! So happy to hear that it was challenging but doable. And this, as a pole beginner! You should be proud of yourself.
@ thank you so much!!! I’ve been at it for 2 months so far and 2 days ago I got the Jasmine trick on my first try! Love your content. Super helpful so thank you💕☺️
@ 👏🏻
Followed along this is genius!
Thank you so much bc I am really struggle with straddle inverts. One of my instructors said I had weak hip flexors so I train them more but I still can't straddle invert. I am going to do this every night and see how it goes.
Great workout, thank you!
I love this workout from your spinning pole course! It's super hard for me and I need it so much... Thank you!
The V sit exercises I made my hip flexors an upper thighs burn but not my abs at all
tipically that happens when there's not enough strenght in the lower ab area to contain the weight that the legs convey, so flexors play as tensors between legs and torax to leverage the weight
I would estimate if you keep the routine on a regular basis eventually you'll notice your low abs strengthened and the tension in flexors and thighs reduced
Difficult but it’s clear these exercises are effective . Great video, thank you ☺️
Also auf den stand werd ich auch kommen meine abs so zu trainieren und dabei easy peasy zu reden😂 hab ich grad so beschlossen💪
For some of the exercises for example the V-Sit straight legs and the V-Sit Swings, does flexibility also play a part? Because I tried but I couldn't keep my chest open and my shoulders down while holding my legs that high. If so, is there any alternative to these exercises for less flexible people?
I think you can try sitting on a block and using a band around your legs to hold onto!
Yeah look up core compression exercises by saturno on TH-cam flexibility is a big part to reach your legs to hold the v
🖤🖤🖤 Thank you for this and making it a follow along video 🙌
Thaaaaaaank youuuuuu 😅
Am I doing something wrong during the V-Sit Swings if I'm feeling it a lot in my spine? I am rounding my back when I go down, but it still feels rough on my spine. Should I double up my mat, do the exercise differently, or is it something that will lessen the stronger I get? Thank you so much! I love doing these conditioning exercises.
It could be yuor mat or if you are very lean it's just kinda like no padding. You don't need grip for the exercises so you can use a folded blanket or towel.
@@YogawithAliBeale I will try that, thanks!
Wow this workout is so intense my goal is to be able to do the whole thing with no breaks but my goodness amazing workout
It is intense. But I’m really glad you like it. If you do it regularly (few times a week) you will definitely build the strength and the condotioning to do it without breaks. Let me know how it goes.
i want to put a pole in a room that has other furniture and can’t be compromised. what is your recommended diameter of free space around the pole to freely and comfortably move around the pole? i am 5’2
Grab a broom or other object you can use as the center of the axis, extend both arms and then walk all the way around the broom and you'll see if you have enough space.
Cool exercises, thanks!
Thanks for the Video. It is great!
Awesome video, thanks!
Thank you for this video!! Do you think this will help with my shoulder mounts as well?
also ich habe schon viele ab workout videos gemacht, aber das war wirklich mega ! dankeschön :)
Yu Na Das freut mich sehr :)
The Pole Dancer huhu mich freut sehr dass ich hier deutsch lese 😊danke sehr für das Video!
Guys, if you want to do the moves right work on core compression exercises and hip and hamstring flexibility
These are sooo helpful! My inverts are okay but definitely not where I'd like them to be, and I know these exercises are working because I am sweating -- my only lament is that I don't have quite enough space for the straddle exercises (I have a short torso and long legs). Do you think it is overkill to do these every day? 'cuz I am gonna! :D
This looks so fun and brutal at the same time 😅😂
Do you have any tips how to do these exercises if you have a longer tailbone?
I can’t do a normal sit up because of this though it hurts to much and bruise my back.
I feel like mine is also longer than the average. I feel it every time. Well, two things come to my mind. 1. Keep the weight more to the front on the sitting bones and have your back straight, and even slightly arched (as long as you can engage the abs at the same time). The moment you round your back, you‘re sitting on your tailbone. 2. Sit on a pillow, a thick math is often not soft enough.
If anything else comes to my mind, I‘ll add it in a new comment. But that‘s all for now.
My abs are dying D:
I had my wisdom teeth removed and can't be upside down atm so I'm trying this... Do you do exercises for the butt aswell?
LittleWarWolf Glad this comes right on time for you. What exactly do you mean with „exercises for the butt“?
I’m putting this video in x0.75 until I get the hang of the moves 😂
Thank you for the video! The Hollow-body and V-sits always make my lower back hurt. I don't have any back issues that I'm aware of, but I just can't handle these exercises. Any advice? Will the pain in the lower back disappear once I'm stronger?
jenzel90 Have you noticed whether you’re arching in the lower back? I suppose that the pain comes from weak lower abs. At least I‘ve had this in the past, every time I started arching during these exercises. Make sure your lower back is on the floor in the Hollow-Body and not arching in the V-Sit. Start with shorter workout routines and stop/adjust when you notice that you‘re arching. Progressively increace the length and the intensity.
Hey I'm new here and idk if you take requests but can you try making a pole routine to "Trampoline" by Shaed? I think it would look cool in pole dance. :p
Would this be good for shoulder mounts or is it a different part of the abs?
Yes, overall it will be also good for shoulder mounts. But I’d recommend adding more shoulder-mount specific conditioning on the pole. This will help the most.
Oh gods, I barely lasted one minute and 30 seconds in. Breathing is so difficult when the core/abs is engaged like that
Stick to it, you’ll be able to last longer soon. Good point about breathing! If I don‘t breathe I wouldn‘t last long either. Belly breathing is possible also here but hard to access. You can keep a more shallow breathing for the start. Just make sure you find and keep a consistant rhythm. Focusing on breathing can also distract you from the intensity of the exercises and help last longer. Personally, I like to focus on exhaling, as inhaling often comes naturally.
Thank you so so much for the tips! I think I wasn't prepared first time so I did it again and did better
Legal 😀✌👍
🏋🏽♀️🔥
Solo haaard!!🤪🤪
Haha I knoooow
💜
visits to this video will increase after LALISA video =))
You have to be really flexible to do these exercises. Unfortunately, I am not.
@@shanashay1399 Yeah?! Which one specifically? The V-Sit?
@@ThePoleDancer Yes, all of the V shape stuff. I had to keep my legs bent. Not sure I'm still getting the benefits.
@ This is more hip flexor strength a.k.a. active flexibility that allows to keep the legs straight. You don‘t have to, it‘s just an added challenge. You get the abs benefits with legs bent and/or by grabbing low behind thighs. Just make sure to keep your back straight, shoulders down and chest out in the Sit.
@@ThePoleDancer Ok, thank you!
I’m sorry what
You knows hers is tight!