Look, core training isn't just about getting cute abs for those pole selfies – I had to kick three students out of inversions practice last week because their core control was nonexistent. And no, doing 100 crunches won't fix it.
Let me be crystal clear: Your deep core muscles will make or break your pole practice. I watched someone injure themselves at my old Vegas club trying to muscle through an inversion without proper core engagement, and I'm not letting that happen in my studio.
Start with these basics, and I mean ACTUALLY do them:
- Hollow body holds: 3×30 seconds (and stop arching your back – I see you)
- Dead bugs: 3×12 each side (if you're moving fast, you're doing it wrong)
- Bird dogs: 3×10 each side (keep that hip level, seriously)
Your transverse abdominis – that's your deep core, not your six-pack muscles – needs to be rock solid before you even think about getting upside down. Just yesterday I had a student who'd been "training for months" on Instagram tutorials, and she couldn't hold a basic hollow body for 10 seconds. That's terrifying.
Take at least 48-72 hours between serious core sessions. And before anyone asks – no, you can't rush this. I don't care what that pole influencer with 500k followers told you. I've seen too many injuries from people thinking they can skip the boring stuff.
Form over everything. If you can't maintain proper engagement for the full duration, drop your reps or time. Better to do five perfect reps than 50 sloppy ones that teach your body all the wrong patterns. And yes, I will call you out if I see you cheating. That's literally my job.
Key Takeaways
Look, I'm gonna be real – your core needs to be solid BEFORE you even think about those fancy Instagram moves. I had three students last week try to invert without basic hollow body control, and that's exactly how people get hurt.
Start with hollow body holds, dead bugs, and bird dogs. And for god's sake, actually DO them properly. Can't tell you how many times I've seen someone's lower back pop off the mat during hollow holds because they're trying to rush through. My students at Caesars learned this the hard way back in the day – core strength isn't optional.
When you're on the pole, pull that navel in like you're trying to zip up jeans two sizes too small. Your transverse abdominis needs to be ENGAGED. Not kind of engaged, not thinking about engaging – actually engaged. Had a student crack her head last month because she forgot this basic principle during a simple spin.
Dragon flags and tornado twists? Don't even look at those until you've mastered the basics. I'm so tired of seeing TikTok "pole stars" teaching advanced moves to beginners. That's how people end up in the ER.
Rest between workouts is non-negotiable. 48-72 hours minimum. I don't care if you're excited about pole – overtrain your core and you'll be sitting out for weeks instead of days. Trust me, I've seen it hundreds of times.
Keep a training log. Yeah, it's boring, but it works. Write down everything – how your form felt, where you struggled, when something clicked. Stop trying to rush to the next level just because you saw some influencer do it after three classes.
And seriously – if you're not ready to do something, you're not ready. Period. No amount of "but I really want to" changes basic physics and muscle development. Your body doesn't care about your Instagram goals.
Understanding Core Anatomy for Pole Dance
Listen, the core isn't just your cute little six-pack muscles. I'd a student yesterday trying to invert with literally zero core engagement – scared the hell out of me. After eight years teaching, I still get students who think they can just muscle through everything with arm strength.
Your core is this whole system working together: rectus abdominis (yeah, the "aesthetic" muscles everyone obsesses over), but more importantly, your transverse abdominis – that deep layer that actually keeps you stable. Had a girl faceplant last month because she didn't engage it during a basic climb. Thank god for crash mats.
CRITICAL: Your transverse ab is your lifeline in inversions. It's like an internal safety belt. I don't care how strong your arms are – if this isn't engaged, you're asking for trouble. I've seen too many Instagram-inspired disasters from people skipping this fundamental.
Your obliques? They're not just for those pretty side bends. They control every twisted grip move you'll ever do. And don't get me started on people neglecting their lower back muscles. Remember that competition in 2019 at Sapphire where that advanced dancer threw her back out? All because she didn't balance her training.
Look, I know everyone wants to jump straight to the fancy stuff. But your core is literally your lifeline on the pole. I've dealt with enough injuries – both personal and watching students – to know exactly where this leads.
Take it from someone who learned the hard way: build your foundation first, or don't bother stepping into my studio.
Quick tip: If you can't hold a hollow body hold for 30 seconds, you have no business trying inversions. I don't care how many likes your wobbly handstand got on TikTok.
Essential Core Exercises for Beginners
Alright, let's talk core work because I'm tired of seeing students try inverts before they can even hold a basic hollow body. Had a girl last week try to muscle her way into a Gemini without ANY foundation – nearly face-planted. Not happening in my studio.
These are your absolute basics. Don't even think about pole work until you can do these properly. And I mean PROPERLY, not that half-assed TikTok version where your back's arched like a rainbow bridge.
Hollow body holds: Back flat on the floor – and I mean FLAT. If I can slide my hand under your lower back, you're doing it wrong. Legs and shoulders up, arms overhead. Had a student from Cirque who could hold this for 3 minutes. You're not there yet. Start with 20 seconds.
Dead bugs: Same position as hollow holds, but you're moving opposite limbs. Just saw someone doing these yesterday with their back popped up like a tent. Defeats the whole purpose. Keep that core locked DOWN.
Bird dogs: Hands and knees, extend opposite arm and leg. Can't tell you how many people I've seen turning this into some weird yoga flow movement. It's not about looking graceful – it's about stability.
Modified planks: On your forearms, body straight as a board. No saggy hips – I see that all the time and it's asking for back problems. When I was training at Spearmint Rhino back in 2015, I'd do these between sets. Build up to 30 seconds before you get fancy.
2-3 sets, 10-12 reps each. And don't rush through them like it's a race. I'd rather see 5 perfect reps than 20 sloppy ones that are teaching your body all the wrong patterns.
Advanced Core Training Techniques
Alright, let's talk advanced core work because I'm honestly tired of seeing people try inversions when they can't even hold a proper hollow body for 30 seconds.
Been there way too many times – just last week had to stop someone from attempting a Janeiro because their core control was nowhere near ready.
These exercises aren't optional if you want to nail those complicated pole moves without risking your neck (literally):
Dragon Flag – Upper abs and lower back
Look, I don't care what some Instagram "expert" shows you – if you're shaking or your lower back is lifting first, you're not ready.
Had a student crack her rib trying to rush this one at my old studio back in Vegas. Not happening in my classes.
Tornado Twists – Obliques and transverse abdominis
DO NOT swing or use momentum. I mean it. The amount of times I've seen people throw their backs out because they think faster equals better… Control is everything here.
Hollow Rocks – Deep core and hip flexors
If you're not maintaining that curved back position the entire time, stop. Reset. Start over. This isn't about rep counts – it's about quality.
Start with 2-3 sets, but here's the real deal – I'm watching your form way more than your numbers.
Seen too many injuries from people pushing for quantity over quality. The second your form starts breaking down, you're done for that set. Period.
And please, for the love of everything, warm up properly. Nothing makes me cringe harder than watching someone jump straight into these thinking they're ready because they saw some 30-second TikTok tutorial.
Your core needs to be actually warm, not just "I did five crunches" warm.
If you're not sure you're ready for these, you're probably not. Go back to basics.
Better to spend another month building proper foundation than spending six months recovering from an injury. Trust me, I've seen both paths play out plenty of times.
Incorporating Core Work Into Pole Practice
Look, I need to talk about core work because I'm tired of seeing people flail around on the pole thinking their abs will magically activate themselves. Just yesterday I'd a student face-plant trying that stupid floating butterfly she saw on Instagram because she'd zero core engagement. Zero.
Core work isn't some separate thing you do on your yoga mat before class – it needs to be happening EVERY SINGLE SECOND you're on that pole. And no, sucking in your stomach isn't core engagement. I can't tell you how many times I've had to stop teaching to fix this.
When you climb, your core should be working like you're trying to zip up a pair of jeans that are two sizes too small. Pull that navel in toward your spine but keep breathing – I'd a student pass out once in 2015 because she held her breath all the way up. Never again.
Those "pretty" controlled descents you see? That's all core. If you're just sliding down hoping for the best, you're doing it wrong and you're going to hurt yourself. I watched three vertebrae compress on a student who didn't listen about this. Not fun.
For spins – and this drives me insane – you need to engage your TVA. Not just your surface abs. Had a girl at my old club in Vegas who could do crunches for days but couldn't hold a basic spin because she never learned proper engagement. Don't be that person.
And please, for the love of everything, stop dropping stance between moves like you're made of wet noodles. Control those transitions. Your core should be working during EVERY shift, EVERY leg switch, EVERY hip roll.
This isn't optional, and I don't care if it doesn't look as "flowy" as what you see online. I'd rather you be safe and strong than sorry and injured. Trust me, I've seen enough injuries to last a lifetime.
Keep breathing though – that's non-negotiable. You can't engage properly if you're holding your breath like a scared chipmunk.
Injury Prevention Through Core Stability
Look, I'm gonna be straight with you about core stability because I'm tired of seeing people mess up their backs trying to copy stuff they saw on Instagram. Just yesterday, had a student try to invert without any core prep – absolutely not happening in my studio.
Your deep core isn't just your six-pack muscles, and I swear if I see one more person doing basic crunches thinking that's enough… *sigh* The muscles you ACTUALLY need to focus on are your transverse abdominis – think pulling your belly button to spine – and your multifidus, which runs along your spine. These are your real support system.
DO NOT ATTEMPT ANY POLE MOVES UNTIL YOU CAN PROPERLY ENGAGE THESE MUSCLES.
I learned this the hard way back in 2015 at Sapphire – threw my back out trying to muscle through a move without proper engagement. Couldn't work for a week.
Now I see beginners making the same mistakes, thinking they can skip the "boring" foundation work because they can do a plank.
Here's the reality: your core is your safety belt. Period. I don't care how strong your arms are or how many followers your pole idol has – without proper core stability, you're asking for trouble.
Had three students last month learn this lesson when they couldn't understand why their inversions were sloppy and their backs were hurting.
Start with basic hollow body holds, dead bugs, and bird dogs. Yes, they're boring. No, they're not Instagram-worthy. But they'll keep you from becoming another story I tell about what NOT to do.
And please, for the love of everything, stop trying to rush through progressions. Your spine doesn't care about your social media timeline.
Stabilize Your Spine First
Look, I get SO tired of seeing students flinging themselves into crazy inverts when they can't even engage their core properly. Just yesterday, had to stop class because someone tried copying some BS move they saw on Instagram – their back was curved like a banana. No. Just no.
YOUR SPINE IS NOT OPTIONAL. I don't care how strong you think you're or how many pull-ups you can do. Core stability comes first, period. Twenty years of dance training means nothing if you can't maintain neutral spine.
Here's what you absolutely need to master before touching that pole:
Get your pelvis neutral. Not tucked, not arched – NEUTRAL. Your deep core and pelvic floor should be working together here. And for god's sake, breathe normally while you do it. I can't tell you how many people I see holding their breath like they're about to get punched.
You need to wake up those little stabilizer muscles along your spine (multifidus, if you care about the actual term). These aren't your "show muscles" – they're your "keep you from getting injured" muscles.
Shoulders – stop letting them creep up to your ears. Had a client at my old club who ignored this basic rule and ended up with months of physical therapy. Keep them down and slightly back. Not exaggerated, just controlled.
I know this isn't the sexy stuff you came for. Tough. These fundamentals are non-negotiable, and I've seen too many preventable injuries to sugar-coat it.
Master this on the ground first. The pole isn't going anywhere, and neither is your spine if you do this right.
And please, for the love of everything, stop trying to rush through this part. Your Instagram followers won't care about your "journey" when you're sidelined with a herniated disc.
Building Deep Core Muscles
Look, your core isn't just those pretty six-pack muscles everyone's obsessed with on Instagram. I'm talking about the deep stabilizers that actually keep your spine from snapping when you're inverted. Had a student last week try to muscle through a shoulder mount without proper core engagement – ended up sliding right down the pole. Could've been bad.
You absolutely MUST train your transversus abdominis, multifidus, and pelvic floor. These aren't the sexy muscles, but they're what's going to keep you safe. Back when I was teaching at Sapphire, I saw way too many dancers develop lower back issues because they skipped this foundational work.
Here's what you're doing:
Dead Bug: 3×12 each side
– If your back comes off the floor, you're doing it wrong. Period.
Bird Dog: 3×10 each side
- I swear if I see one more person letting their hip drop…
- Keep those hips level like you're balancing a drink on your back.
Hollow Hold: 3×30 seconds
- Your lower back should be glued to the floor.
- And no, 10 seconds doesn't count as 30.
You'll know you're doing it right when you feel this subtle drawing-in sensation below your navel. Like you're zipping up a really tight pair of pants.
And please, for the love of god, don't rush through these. Had three different students this month try to skip to advanced moves, and guess who's now taking time off to recover?
Breathing matters too. If you're holding your breath, you're not engaging properly. I don't care what that pole influencer with 500k followers told you – proper form beats speed every single time.
Creating Your Weekly Core Training Plan
Look, I'm gonna be real with you about core training because I'm tired of seeing people destroy their progress by overtraining. Just yesterday I'd to stop a student from doing her fifth intense ab workout of the week. Her form was shot, and she couldn't understand why she wasn't getting stronger.
You absolutely can't hammer your core every single day. I don't care what that Instagram pole star is showing in their "daily routine." Your body needs 48-72 hours between serious core sessions, period. I learned this the hard way back in 2015 when I pushed too hard and ended up with a strain that kept me off the pole for weeks.
For your weekly schedule: Do your heavy core work on your main training days – that's when you're working inversions and anything that requires serious muscle engagement. On your light days, stick to basic stability work.
And yes, planks still count as real training – I've seen plenty of "advanced" dancers who can't hold a proper plank for 60 seconds.
Start with the basics – planks, hollow body holds, dead bugs. I know they're not sexy or Instagram-worthy, but they're your foundation. Had a student last week try to jump straight to dragon flags because she saw them on TikTok. Guess what? Couldn't even engage her core properly in a basic hold.
When you're ready – and I mean actually ready, not just bored – then we can talk about progressing to more complex movements. Dragon flags, aerial inversions, all that fancy stuff you're probably already trying to attempt… they'll come.
But not if you burn yourself out or get injured trying to rush it.
And please, for the love of everything, stop doing 200 crunches thinking it'll get you pole-ready faster. Had enough of that nonsense in my Vegas days watching new girls destroy their backs. Smart training beats hard training every time.
Schedule Rest Between Workouts
Look, I need to be crystal clear about rest periods because I'm tired of seeing students wreck themselves by overtraining. Just yesterday, had someone come in who'd done intense core work three days straight, wondering why their inverts were garbage. *Obviously* they were garbage – your core was screaming for a break.
You need 48-72 hours between serious core sessions. Period. Not negotiable. I learned this the hard way back in 2015 when I thought I could just power through – ended up with a strained oblique that kept me off the pole for weeks.
Quick reality check on rest days:
- When I say your body's telling you to rest, I don't mean "oh, I'm a little sore." I mean your form is suffering and you can't engage properly. That's your cue to STOP.
- "Light stretching" doesn't mean trying that new contortion combo you saw on Instagram.
- Basic nutrition stuff matters – can't rebuild muscle with energy drinks and protein bars alone.
Had a student last month who ignored these guidelines, kept pushing through fatigue because she'd a showcase coming up. Guess who couldn't perform because she tweaked her lower back? Don't be that person.
And for those who think they're different because they're "naturally strong" – physics and biology don't care about your self-assessment. Your muscles need recovery time. Even back when I was doing 8 shows a week, I'd to schedule my training smart or I'd pay for it.
If you're not sure, err on the side of more rest. Better to take an extra day off than spend weeks recovering from an injury. Trust me, I've seen enough preventable injuries to last a lifetime.
Balance Training With Performance
Look, scheduling your training isn't rocket science, but I'm tired of seeing people mess it up and hurt themselves. Just yesterday, had a student try to do an intensive core workout right before class – she could barely hold herself up on the pole. *That's* how accidents happen.
| Training Day | Activity Focus |
|---|---|
| Monday | Light Core + Pole Practice |
| Wednesday | Intensive Core Training |
| Thursday | Recovery + Technique |
| Saturday | Performance Prep |
| Sunday | Active Recovery |
This schedule isn't perfect, but it's a solid starting point. DO NOT try to match what you see on Instagram with daily intense training. I've seen too many shoulder injuries from people who thought they could handle it.
When you've got a performance coming up, dial back the intensity. Had a student at my old Vegas studio who blew out her shoulder because she wouldn't ease up on training the week before a big show. Basic physics – your body needs time to recover.
If you're learning new moves, cut your core training by at least 30%. And no, that doesn't mean you can make it up later in the week. Your body isn't stupid – it knows when you're pushing too hard.
I don't care if you think you're different or stronger or whatever – your connective tissue needs recovery time. Period. Can't tell you how many times I've had to kick someone out of class because they showed up completely burnt out from overtraining.
And please, for the love of everything, stop treating active recovery like it's optional. It's not. Foam roll, stretch, move gently. Your body will thank you by not falling apart when you actually need it to perform.
Progressive Core Training Goals
Look, I need to be real with you about core training because I'm seeing way too many people trying to rush into advanced moves without the basics. Just yesterday I'd someone tell me they're "ready for aerial deadlifts" when they couldn't even hold a proper plank for 30 seconds. Not happening.
Here's what you're actually going to do:
BASICS FIRST – I don't care if you think they're boring. You're starting with planks and hollow body holds. And no, not those half-assed planks I keep seeing where your hips are sagging to the floor. I want PROPER form, and we're building up slowly. Add 5 seconds each week IF – and only if – your form stays solid.
When you've mastered those (and I mean actually mastered them, not just survived them), we'll move to dynamic stuff. Leg raises, Russian twists – but here's the thing: I want CONTROLLED movement. I'd a student tear an oblique last year trying to throw herself into Russian twists like she was in some kind of race.
About those pole-specific exercises – everyone wants to jump straight to inverted stuff because it looks cool on Instagram. But let me tell you something I learned back at Sapphire – looking cool means nothing if you're risking your safety. You'll get there when your core is actually ready.
Keep a training log. I don't care if it's on your phone or in a notebook, but track everything. When I see you cheating on reps or rushing progressions (and trust me, I'll notice), that log is going to keep you honest.
And for the love of god, stop trying to copy what you see on social media. Those 15-second clips don't show the years of training behind them. Your body will tell you when it's ready to progress – listen to it or end up in my "I told you so" file.
Conclusion
Let me tell you something about core strength – and I'm not talking about those cute little TikTok ab challenges. After watching three students strain their backs this month alone trying moves they weren't ready for, we need to get real about this.
Your core isn't just for those pretty Instagram poses. It's what keeps you from seriously hurting yourself when you're inverted or doing ANY dynamic move. Just yesterday, I had to stop a whole class because someone thought they could muscle through an ayesha without proper core engagement. That's how you end up in the ER, not on the 'gram.
I've seen too many dancers – both in my studio and back in my Vegas days at Sapphire – try to rush past foundation work. Here's the truth: you need AT LEAST 3-4 months of consistent core training before attempting anything inverted. And I mean real training, not just planks and crunches.
Start with dead bugs, hollow body holds, and controlled negative crunches. Yes, they're boring. Yes, they suck. But they work. When you can hold a hollow body for 60 seconds without shaking, then we can talk about more advanced stuff.
I'm tired of seeing people skip these basics because some influencer made it look easy. News flash: they probably took two hours to get that perfect 15-second clip, and you're not seeing the years of training behind it.
Your core strength isn't about looking good – it's about not dropping onto your head from six feet up. If you're not ready to put in the boring work, there's a perfectly good Zumba class down the street.
Do your conditioning. Every. Single. Time. No excuses about being tired or sore. Your safety isn't negotiable, and I'm not about to watch another student get hurt because they thought they could skip the basics.