7.5K views · 185 reactions | It takes core strength to take your pole game from an invert to the Iron X. Here are 6 ab exercises you can do anywhere at home or in the pole studio. No pole required! 6 Ab Exercises • V-ups (50)• Cross Leg Raises (25 each side)• Pulse Ups (50) • Half Wiper Reverse Crunches (25 each side)• Plank Side Crunches (25 each side) • Side Plank (30 seconds each side)  Nikki StJohn | Pole Dance Nation | Facebook
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Who else has this on this goal trick list 🙋‍♀️ Here are a few secrets to help you achieve your one-armed spin 💪 #pdadvance #pdtrick #poledance | Addictive Pole Fitness
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⭐Sculpt your Arms⭐⁠ ⁠ We LOVE feeling strong and these weightless arm exercises are perfect!! Try the Beginner or Advanced option make this workout fit you!! 💪⁠ ⁠ Beginner:⁠ 💛 Prayer pulses⁠ x20 💛 Bent over tricep pulses⁠ x20 💛 Goal post punchers⁠ x20 ⁠ Advanced⁠ 💛 Pushups⁠ x15 💛 Tricep dips⁠ x15 💛 Inverted pushups⁠ x15 ⁠ Repeat 4x and how do you feel?!?! 😅 | POP Pilates
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