She Strengthens

Unlock the Power of Pole Fitness

Are you tired of the same old workout routine? Want to boost your confidence and flexibility while having fun? Look no further! Pole fitness has evolved into a legitimate dance fitness program that’s taking the country by storm.

What to Expect

Pole fitness classes focus on strength, especially upper body, and flexibility. You’ll be moving your body in ways you never thought possible, and having a blast while doing it. Don’t worry, you won’t be hanging upside down from the pole just yet – but you will be challenged and empowered.

Meet Roz “The Diva” Mays

Certified personal trainer and pole dancing instructor Roz Mays is on a mission to bring pole fitness into the mainstream. She’s passionate about helping people build strength and confidence through this unique workout. We caught up with Mays to learn her favorite pole-inspired moves that’ll get you started – no pole required!

Get Moving with These 7 Exercises

1. Quick Grab: Warm up your hand muscles and build grip strength with this simple yet effective move. Tie a knot in a towel, hold it in front of you, and release your grip then catch with the opposite hand. Repeat for 60 seconds.

2. Slow Raise: Lift your arms straight in front of you to shoulder height, then open to a T. Return to the starting position and repeat in reverse direction. Go slow and focus on your form.

3. Twerk: Roll your hips back and forth repeatedly, using your lower back and lower abs to power the movement. Don’t overthink it – just let loose and have fun!

4. Superwoman Roll: Lie facedown on a mat and engage your back to lift your “nipples and knees” off the mat. Hold for a count, then roll to the right onto your back and pause. Reverse the movement and repeat.

5. Spelling Bee: Lie faceup on a mat and lift your feet straight up to the ceiling. Use both feet to trace letters in the air to spell a word. Make it harder by making the letters bigger and closer to the floor.

6. Rock and Hold: Sit with your knees bent and feet flat on the mat. Lift your feet to balance on your tailbone, then lean back and roll down until your lower back lifts off the floor. Engage your abs to reverse momentum and rock back up to the starting position.

7. Elevated Push-Up: Find a sturdy surface like a windowsill or desk and place your hands on it shoulder-width apart. Walk your feet back about 3 feet from the surface, then bend your elbows to lower your chest halfway down. Push back up to the starting position.

Create Your Own Workout

Perform each move for 60 seconds, rest for 20 seconds, and complete 3 to 5 sets. Mix and match your favorite exercises to create a workout that’s all your own.

Take the Leap

Ready to give pole fitness a try? Find a class near you and get ready to unlock your strength and confidence. Remember, you don’t need to be a pro to get started – just a willingness to try something new and have fun.