Stretch before you begin the class or exercise. Just as you would before any other form of exercise, you should do some light stretching to warm before you begin to pole dance. Stand straight and then bend down to touch your toes, roll your neck and shoulders, and stretch your hamstrings by pulling one foot back with your toes touching your butt until you feel a nice stretch on each hamstring.[6]

“I don’t have enough upper body strength.” is one of the excuses often heard for not trying pole dancing. Hardly anyone starts off with all the skills and strength required for advanced pole dancing! Start with a few taster pole dancing classes in Dorchester and see how you like it. Progress only comes with practice, and if you don’t try you’ll never improve!
So if there are no classes in your area, then that might be the reason you have opted to learn how to teach yourself pole dancing at home. Another common reason people learn at home is because pole classes can be super expensive. A private class can be as high as $75 an hour and regular classes in California are as high as $260 a month (for 4 classes in a group). You can take pole dance classes at home for under $20 a month!
This is another staple move for beginners to have in their repertoire. It’s also a good way to start building up your pain threshold, as this move hurts – quite a lot! You can introduce yourself to thigh-grip fairly quickly and in a controlled way, by sitting on the pole but still holding on with your hands, then you can slowly remove your hands as you build up grip strength.

Pole dancing, which has been featured on Desperate Housewives and The View,[40] like other exercise trends has its share of celebrity following. Jennifer Love Hewitt had a short pole dancing stint in an episode of "Ghost Whisperer". Actress Sheila Kelley was so taken with the sport, which she learned whilst preparing for her role in Dancing at the Blue Iguana, that she launched her own pole-based exercise programme.[41]

Slide down the pole. You can slide down using the basic fireman slide, which means just holding onto the pole with your arms and legs as you slide. Or, you can hold on to the pole with your hands and release your legs just for a moment. Bring them out in front of you and rock your hips as you move your legs down to the ground. This method will take a bit longer to master but it will look and feel fantastic.[17]
xThere is huge popularity in pole dancing for exercise and many women want to learn how to start pole fitness at home because there aren’t pole dancing classes in every town yet.  You can take a ballet or Zumba class in most cities, but pole dancing is a different story. In order to run a pole dancing class, it takes quite a bit of an equipment setup and not all people have that kind of facility to open up classes.   Not to mention, there aren’t a lot of pole dance teachers who know how to pole dancing for fitness reasons yet either.
Dance poles that are permanent are fixed to the ceiling supported by a beam located the roof and they are fixated to the floor by different brackets and bearings. The way poles are fixed to the ceiling and the floor varies by which pole brand is purchased. Portable poles are attached to a base or a portable stage and do not need to be attached to the ceiling. These poles can easily be removed, dismantled and transported into cases to different locations.[17]