New here

So I am a beginniner and I have been practicing going on day 2! I feel like I am holding on way to tight~ My hands are on fire!! lol Any advice, Also i was attempting the back hook spin, and for some reason, everytime I try it I end up hitting my calf on the pole and giving my self a horrible charlie horse, I also cant seem to keep my balance and once at the bottom of the pole I just seem to fall. I was also wondering if anybody had any suggestions for core exercises to strength my abs. After my daughter I dont seem to have any strength in that area. Thanks ☀️