Ever heard of pole fitness? We’re talking about a hardcore vertical workout.

When you think of pole workouts, images of captivating, circus-style performances and graceful movements might come to mind. Or probably alluring and acrobatic stripper-style pole-dancing! Movement on the pole has evolved into a dynamic, challenging fitness regimen for men and women.  

Embracing it as a workout tool offers a blend of strength training, flexibility and cardio. We’ve got some exciting and stimulating pole moves for you to try – you’ll soon discover the numerous benefits of mastering this workout.  

Warm up  

Shoulder circles (10 reps each direction)  

• Stand with your feet shoulder-width apart. 
• Extend your arms out to the sides and make circles with your shoulders, gradually increasing the size of the circles. 

Hip rotations (10 reps each side)  

• Place your hands on your hips and rotate your hips in a circular motion: first clockwise, then anti-clockwise. 

Leg swings (10 reps each leg)  

• Stand next to the pole and hold onto it for support. 
• Swing one leg forward and backward in a controlled motion. 
• Repeat with the other leg. 

“The pole forces your body to work harder, leading to increased muscle tone and definition” 

Let the workout begin!  

Pole pull-ups (3 sets of 8–10 reps)  

• Grip the pole with an overhand grip, hands slightly higher than eye level. 
• Hang from the pole with your arms fully extended. 
• Engage your core and pull yourself up until your chin is above your hands. 
• Lower yourself to the floor with control. 

Pole climbs (3 sets of 1–2 climbs)  

• Stand facing the pole. 
• Grip the pole with both hands and lift your knees toward your chest as you climb up the pole. Use your arms and legs to support your ascent. 
• Descend with control. 

Pole push-ups (3 sets of 10–12 reps)  

• Place your hands on the pole at shoulder height and extend your legs behind you in a plank position. 
• Lower your chest toward the pole, bending your elbows, then push back up to the starting position. 

Pole v-sits (3 sets of 10–12 reps)  

• Sit on the floor with your legs extended on each side of the pole. Grip the pole for support. • Lean back slightly and lift your legs off the floor, bringing your knees toward your chest to form a ‘V’ shape. 
• Lower your legs with control. 

Pole side-plank dips (3 sets of 8–10 reps per side)  

• Begin in a standing side-plank position with your elbow on the pole and your feet together. • Engage your core and move your hips toward the pole, then move back to the starting position. 

Cool down  

Finish your workout with a cool-down to stretch and relax your muscles:  

Pole forward fold  

• Stand facing the pole and extend your arms overhead. 
• Lean forward and grip your hands on the pole, keeping your back straight. 
• Feel the stretch in your hamstrings and hold for 20–30 seconds. 

Pole chest opener  

• Stand next to the pole and hold onto it, hands slightly above eye level. 
• Rotate your body away from the pole, stretching your chest and shoulders. 
• Hold for 20–30 seconds on each side. 

Pole quad stretch  

• Stand next to the pole and hold onto it for support. 
• Bend one knee and bring your heel toward your glutes, holding your ankle with your hand. Feel the stretch in your quadriceps and hold for 20–30 seconds per leg. 

If you’re new to pole workouts, start with lighter sets and progress gradually. With regular practice, you’ll experience improvements in strength, flexibility and overall fitness. Once you’ve mastered these moves, you might be keen for the challenge of trying some next-level acrobatics!  

Benefits of using the pole  

• It’s a full-body workout like no other! From your core to your arms, shoulders and legs, each move demands strength and stability. The resistance provided by the pole forces your body to work harder, leading to increased muscle tone and definition. 
• Flexibility is a vital aspect of fitness that often gets overlooked. Pole workouts emphasize stretching and elongating muscles, enhancing your overall flexibility and range of motion. 
• It builds stamina and endurance, increasing cardiovascular fitness, as a result of performing continuous movements and combining different tricks on the pole. 
• You will feel a sense of accomplishment and inner strength with each move you master. This fosters a positive body image and increases self-awareness. 
• You’ll experience a profound sense of mindfulness as you immerse yourself in the flow of the routines, leaving no room for distractions.

Words by: Charndré  Emma Kippie
Photographs: Gallo/getty Images  

Also read: 4 ways to sneak in a workout