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If you’re feeling a little cooped up during quarantine, right now might be the perfect time to channel those J. Lo Super Bowl halftime show vibes—especially when it comes to your workout. We’re talking about killer dance routine, rock-solid abs, and yes, sexy AF pole-inspired moves. Sound a little scandalous? Trust us, (virtual) pole fitness classes are a social distancing game changer.
Pole fitness can turn your at-home workout routine upside down, from a sweating inducing, confidence-boosting, muscle-burning perspective. Incorporating elements of dance, cardio, HIIT, and strength (just to name a few), pole fitness can help you work on everything from toning your triceps to feel-good flexibility. But do I need a pole to get started? What should I expect? And what will my S/O (or roommates) think of my new workout? We’ve got all your pole dancing insight so you’re prepared to slay the day—and your next virtual class.
Whether it’s a twirl or a curl, a crawl or a crunch, pole fitness taps into every muscle group. I mean you’ve seen J. Lo’s banging body, right? By blending elements of dance, acrobatics and athleticism, pole fitness offers a total body weight, cardio blasting workout, with or without a pole—because most of us don’t have one hanging in our home. Studios have pivoted their virtual classes to fit your equipment, your experience, and your routine. Through a variety of exciting coordinated movements versus isolated exercises, your body is working together as one. Plus, pole fitness is supposed to be fun and it’s suitable for all fitness levels, so you might just find yourself streaming a class with your momma in Montana.
Do you have two left feet? Worried you don’t own a pole? Girl, you can do these workouts, anywhere. Pole fitness is all about inclusivity, acceptance and a kickass challenge, no matter how you move and groove or what gear you own. If you’re looking to book a virtual pole fitness class, keep in mind most instructors have modified their routines to focus on floor moves that you’ll need a yoga mat, socks, and heels (optional) for. You’ll want to wear pants to cover your knees and whatever else has you feeling comfortable (and even a little risqué, because why not have fun with it?). Remember to read class descriptions before you book, though—some virtual workouts still do require poles. You could say a lot of studios are thinking outside the pole when it comes to shoulder rolling, twerking and twirling from the comfort of your hone.
Since we are practicing social distancing, traditional pole fitness studios are taking their classes online— and getting creative how we traditionally define a pole-dancing workout. On Mindbody, you can discover hundreds of virtual pole fitness classes around the world. From Syndey to LA, London to NYC, you can punch that travel ticket by streaming some of the best virtual pole workouts from top instructors. TIP: Change your location to anywhere you'd like to explore! Not sure what studio you want to start with? Here are a few of our favorite studios (and go-to classes) that are offering virtual workouts right now. So, are you ready to spin, tone, and smile?
Class: Work the Floor (Home Edition)
Try wearing heels for a little extra "lift” as you tighten and tone your legs and abs.
Rockstar Pole Fitness
Class: Floor Flow All Levels
Glide across (your) floor as you learn new techniques that will have you feeling extra fine.
Beehive Pole Studio
Class: Sensual Conditioning
A more mindful take on movement as you strengthen and lengthen.
ATX Pole Fitness
Class: Tone and Twerk
A cardio explosion where you’ll learn twerk techniques and a mini routine (that you can download!).
Ecole de Pole London
Class: Online Tricks (Beginner to Elementary)
Learn fun tricks for all levels, including flirty floorwork sequences that will have you feeling strong.
Positive Spin Pole Dance Fitness
Class: Freestyle and Flow
Pole-free movements are taught in a very small class setting of four people (max).
Class: Legs & Core Workout
Blast that booty and burn out your core as you focus on flexibility.
The best thing about pole fitness? It’s so much more than just classes to help you climb and glide a physical pole (even though that’s one hell of a workout). From learning new dance moves to finally nailing that split, pole fitness is a general term used to search a plethora of body confident classes. You’ll find yourself working harder than you might have expected as you move, stretch and flex to the beat. There’s also something empowering about bonding with other individuals (even virtually) as you learn to work your body in new ways. PS: Don’t forget to invite your friends! It’s about time you channeled your inner vixen, because it is about to go full-on Queen Bey during quarantine *as I flip my hair.*
It’s natural to feel nervous or intimidated before trying a new workout. Good thing pole fitness instructors are some of the best in the biz when it comes to welcoming all shapes, sizes and fitness levels. Whether you’re learning to glide, bend, grind, flip, flex, crawl—every move in pole fitness is created to challenge your coordination and focus, both mentally and physically. There’s no doubt that you’ll feel a new sense of accomplishment after your first class. Learning to love your body more is another amazing side effect of pole fitness. You’ll discover a sense of empowerment and pride for what your body is capable of, one J. Lo-inspired move at a time.
Staying connected to fitness during social distancing? Taking your first pole fitness class? Show us your new moves! Tag @mindbody so we can see how you’re powering your well-being, one shoulder roll, one fierce flip at a time!
When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do.
How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?
As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.
Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.
When thinking about your boundaries, ask yourself:
In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect.
Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.
When thinking about self-compassion, ask yourself:
In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.
Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion.
When thinking about nourishment, ask yourself:
That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain.