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Pole dancer body before and after
Pole dancer body before and after




  • Sitting down with your legs stretched out bend one knee out so your legs make a “4” shape.
  • pole dancer body before and after

  • Gently pull your foot toward you until you feel a nice stretch.
  • Without moving out of the hip stretch position, bend the knee of your back leg until you can easily grab your foot with the arm of the same side.
  • Push your hips towards the ground and hold for 15 seconds.
  • Keep your hips facing forward and your front leg facing slightly out for balance.
  • Starting in lunge position, turn your back foot top facing down and slide your leg back as far as is comfortable.
  • Go down as close as you can to the floor, keeping your hips facing forward and hold for at least 15 seconds.
  • pole dancer body before and after

  • Slowly shift or slide your legs to your sides, making sure they keep a 180° angle.
  • In as little as two weeks, you will begin to feel the difference! Pole Fitness Stretching Exercisesįirst start with these five stretching exercises: Box Splits

    pole dancer body before and after

    Remember that this does not replace the training you need on the pole, but it is a great complement.






    Pole dancer body before and after