3 min readNew DelhiJan 31, 2026 06:00 AM IST
Discovering the Benefits of Pole Dancing as a Fitness Routine
Pole dancing has transformed into a recognized fitness routine, celebrated for its dynamic nature and numerous benefits. Among its perks, it significantly enhances core strength. Recently, actress Jacqueline Fernandez shared an engaging pole dance video on Instagram, highlighting its rising popularity. To delve deeper into its advantages, we consulted Dr. Sukruti Pillai, a physiotherapist and sports exercise physiologist at Jaslok Hospital. According to her, pole dancing offers an inclusive and adaptable fitness experience, targeting upper and lower body strength, flexibility, coordination, balance, posture, and cardiovascular endurance.
Engaging with music makes pole dancing a fun activity that builds self-confidence, encourages body awareness, supports self-expression, and fosters personal growth across all age groups.
Essential Tips for Safe Pole Dancing
While pole dancing provides a fantastic full-body workout, incorporating practice safely is crucial. Here are some key do’s to follow, courtesy of Dr. Shreyas Katharani, the Head Physiotherapist at Jaslok Hospital:
- Warm Up Thoroughly: Always start with a comprehensive warm-up. This helps prepare your joints and gets your cardiovascular system active.
- Train for Complexity: Focus on mastering complex movements like spins, holds, and climbs to improve your pole dancing performance.
- Build Strength: Strengthen your muscles, particularly your latissimus dorsi and core, to support your body weight against gravity. Conditioning off the pole is equally important.
- Consult a Professional: It’s advisable to work with a certified therapist to create a personalized training plan.
- Use Safety Gear: Equip yourself with crash mats and ensure stability in your pole setup.
- Listen to Your Body: Understand the difference between bad pain (nerve-related or joint pain) and good muscle fatigue.
- Choose the Right Grip Aids: These can enhance your performance while improving your grip on the pole.
- Seek Treatment Early: Don’t hesitate to consult a professional if you feel any pain or discomfort.
What to Avoid in Pole Dancing
Dr. Katharani also pointed out several don’ts to ensure a safe practice:
- Avoid working through any sharp pain or rushing through inversions and tricks.
- Skip applying lotions before training as they can affect your grip.
- Never skip cooldown sessions or overexert yourself.
- Individuals with joint, back, or spinal issues, as well as those with cardiovascular conditions or recovering from injuries, should exercise extra caution.
DISCLAIMER: This article compiles information from various sources and experts. Always consult a fitness professional before starting any new fitness routine.
Conclusion
Incorporating pole dancing into your fitness regime can lead to numerous physical and emotional benefits, enhancing strength, flexibility, and confidence. However, always prioritize safety, listen to your body, and consult with fitness professionals to enjoy a fulfilling and injury-free practice. With the right approach, pole dancing can be a rewarding journey towards improved fitness and self-expression.
