The most important thing is a strong core. With a strong mid-section, you can do more things on the pole with a lot less effort. First try five planks (pictured below) in 30 second intervals. This really works your core muscles as well as your shoulder and thigh muscles! Make sure your bum isn't too far up or down, otherwise you will not get the same results. Your body must be properly aligned.
|Planking works all these muscles!|
|Make sure you go all the way to a 90 degree angle!|
|Make sure you twist at the core and BREATHE BREATHE BREATHE!|
Something that is similar to the twisting crunch is a Russian Twist. A Russian twist (pictured below) with your legs bent, your feet can either be placed on the ground to make it easier or twisted at the ankles for a greater challenge. Bend at the waist and twist from one side to the other. Go back to starting position and do it again! I like to hold a medicine ball or a weight to really get a good workout! We recommend starting out with 5 sets of 20 and working your way up!
|Twist with your core!|
The best thing to do for your arms is push-ups. If you have never heard of or seen a push-up done, get out of the house! The steps are super simple. Start facing down with your arms extended DIRECTLY beneath your shoulders holding yourself up. Bend your elbows to your SIDE and lower your body as CLOSE to the ground as possible without touching it. Extend your elbows back to starting position and raise your body back up. We recommend starting out with 3 sets of 15 and working your way up.
|Don't touch the ground!|
|She looks so happy doing her one arm side push ups! (Happiness not guaranteed!)|