studio409 started this discussion ·
Hello Veeners! This is the month of the buttock at Studio 409 and I'm looking for exercises with the pole for my goddesses. Do you have any ideas? Thank you so much and Kisses from Montreal!
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Lie on your back, squeezing the pole with your ankles lift your butt off the floor keeping your upper body on the floor the whole time and slowly lower and raise pushing from the heels. Feel it in glutes and hamstrings. Sorry I am horrible with descriptions but these really burn if done properly :) Another one is roll ups. hold the pole with one hand while in a squat position and tilt the pelvis up as you slowly roll up to standing.
On-the-pole squats. Oh the burn. http://youtu.be/JbiNRIPZohY
Pole squats rock!
Lunges are always good, you could do pole lunges...
