Get fit this January with pole fitness

Whilst a lot of fun, the Christmas and New Year break can be tough on our bodies and terrible for our fitness regimes. If you’ve started the New Year with some solid resolutions to get fit, then how about giving pole fitness a go? It’s increasingly popular and there are currently more than 30 universities with pole fitness societies around the country.


Why pole fitness?

Pole fitness has got to be one of the most fun ways to exercise, lose weight, tone up and even increase your confidence. During a workout you use every part of your body, strengthening your muscles by holding yourself up with just your arms or legs, and working up a great sweat with cardio moves including spinning, twirling and swinging.

Unlike traditional fitness classes, which can sometimes be boring and feel unprogressive, pole dancing is incredibly rewarding. As you improve you’ll find that you’re able to do more and more fun things on the pole, all the time increasing your strength, fitness and coordination.


A complete body workout

Pole fitness combines strength, dance and cardio, so there’s something for everyone. The dance element deals with cardio and the tricks and holds directly addresses all muscle groups, so you get a whole body workout. Pole fitness will improve your biceps, triceps, legs, bottom, shoulders, chest, back, abdominals, core and hips!

And not only that, but you don’t need to be of a certain fitness level to start pole fitness. How quickly you are able to progress from beginner moves to intermediate level will depend on how often you pole – and with at home pole kits available, you can make this as frequent as you like!

Pole fitness provider X-POLE is a keen supporter of many of the university pole fitness societies, lending advice and support. Professional pole athlete and X-POLE ambassador Sarah Scott has put together five of the best beginners’ moves to kick-start your New Year fitness regime.


Carousel kick 

Muscles worked: Biceps, Latissimus Dorsi, Deltoids, Adductor Group, Calves, Shoulder Group, Quadricep Group and Tibialis Anterior

What’ll look great: arms, shoulders, inner thighs, thighs, calves

  • Face the pole, place your right knee at hip height or higher on the outside of the pole, and your foot on the inside (flex your foot)
  • Anchor to the pole by squeezing and kicking with your right thigh
  • Keep kicking as you lower with control to the start position
  • Repeat 3-5 times on each side.


Single climb squat 

Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior

What’ll look great: thighs, quads, bottom, arms, shoulders, abs

  • Perform a carousel kick and then bring your free leg to the front of the pole
  • Squeeze the pole firmly between both knees, cross your ankles, and press your hips toward the pole
  • Bring your hands to face height, maintain your leg position and slowly sit down to squat. Repeat 3-5x on each side.



Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior

What’ll look great: thighs, quads, bottom, arms, shoulders, abs

  • Begin in the single climb squat start position
  • Reach your hands overhead to grab the pole with both hands, release your knees and lift them as high as possible
  • Kick into the pole to move your hips back, re-squeeze your knees, then stand to resume the start position
  • Repeat all the way up the pole.


Pole plié

Muscles worked: Quadricep Group, Hamstring Group, Shoulder Group and

Gluteal Group

What’ll look great: thighs, legs, bottom and back

  • Start with your back against the pole in a twisted grip
  • Step your feet out and away from the pole
  • Keeping your hips against the pole slide down into a wide plié position
  • Bring your legs together towards the side of your twisted grip arm and reverse body roll to stand.


Martini Kick

Muscles worked: Biceps, Latissimus Dorsi, Deltoids, Abdominal Group, Shoulder

Group and Adductor Group

What’ll look great: thighs, shoulders, arms, core

  • Perform a pull up sit
  • Bring your hands down to chest height, lean back and extend your legs
  • Uncross your feet, point your toes and slowly kick your legs one at a time
  • Stay aware of your posture, emphasize keeping your chest open, shoulders down, and hips up
  • Perform with one or both hands
  • Repeat on the other side (if needed).


To find out whether your university has a pole fitness society, go to and scroll to the bottom of the page. Alternatively to find out where your nearest X-POLE pole fitness class is taking place, go to the Contact Us page at

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Sinead Morrissey

"Professional napper with a love of all things fashion and beauty. Easily bribed with a bag of Doritos."

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