What exercises help with pole dancing?

The exercises to develop pole fitness that I’d recommend are:


Weighted dips: dip up in a weighted dip belt then down and back up with the same belt. Also do two set of weighted dips for more challenging core work

Weighted dips: dip up in a weighted dip belt then down and back up with the same belt. Also do two set of weighted dips for more challenging core work Side lateral dips: dip side-to-side

Dip side-to-side Front and side lateral dips: front dip, side dip

Front and side lateral dips: front dip, side dip Side to side front dips: front dip down, reverse, heel flip and front dip again

Side to side front dips: front dip down, reverse, heel flip and front dip again Hip thrust: perform thrust up with the leg, leg, or both, then turn the foot on ground and back again, alternating.

Perform thrust up with the leg, leg, or both, then turn the foot on ground and back again, alternating. Rumba: repeat as needed

Repeat as needed Push-up: perform push-up over legs, using the arms in support. Also perform some side lateral thrusts

perform push-up over legs, using the arms in support. Also perform some side lateral thrusts Side-to-side thrust: back and arm push-up

back and arm push-up Side thrust: back and arm pull-up

back and arm pull-up Hip thrust: perform step-up with the legs, or leg, or both, then turn the foot on ground then back again on same leg, alternating.

perform step-up with the legs, or leg, or both, then turn the foot on ground then back again on same leg, alternating. Push-up machine: perform push-up over legs, or leg, or both, then turn the foot on ground and back again on same leg, alternating. Also repeat as needed

do push-up over legs, or leg, or both, then turn the foot on ground and back again on same leg, alternating. Also repeat as needed Trunk to back thrust: perform step-up with the legs, arms, or both, then turn the foot on the ground and turn back again on same leg, alternating. Also repeat as needed.

Perform step-up with the legs, arms, or both, then turn