Strippers. Most likely you’ll imagine a dark room where you can see only silhouettes of people; flashing strobe lights give you only a glimpse of the faces around. And then there’s this smoking-hot, tightly-toned tigress slowly crawling on the floor towards you. She leaves you open-mouthed, jaws hanging in unexplainable admiration and desire. Out of nowhere, you hand her your money, wishful to touch and own those smooth curves in exchange.
Some women may feel envious, not of the job as a stripper, but of their alluring figures. The glowing hair, shapely legs, well-toned abs, and the strength to climb the dance pole to perform acrobatic moves and stun the audience ‘ these are the things women usually admire about strippers.
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Now it’s time to release your inner goddess and achieve that stripper body you’ve been craving for. This article will help you step-by-step how to get the shape you’ve been wanting to have.
We’ll help you reduce those body fats and convert them to ripped muscles, develop your calves to get that precious and stunning diamond-shaped curves, guide you in integrating power foods into your meals, get you that healthy skin, and simply look outstanding and confident when you’re naked.
This article will guide you through easy-to-follow exercises you can do every day to unleash that sleek and sexy lioness waiting to burst out of you!
We all have an idea of how pole dancers look like even if we haven’t actually seen one. They’re unbelievably hot women with smooth, tight skin, perfect curves, and ripped muscles, gyrating around the dance pole while lights flash around to reveal their daring and sensual moves.
We believe every woman has the potential to achieve the same well-toned body without necessarily becoming a stripper or some exotic dancer. The looks, the body, the sex appeal ‘ they can all be achieved if you follow our recommendations.
There’s a lioness hidden in all women, holding that smoldering sensuality and femininity that’s undoubtedly appealing. It’s just waiting for your conviction to let it out.
Sadly, many women just keep their inner goddesses hidden underneath layers of fat. They choose instead to drown under bags of chocolates, countless candy bars, numerous cases of booze, and a ton of excuses to not put on those rubber shoes. Kids, errands, work, and all kinds of reasons are easier to let out compared to exerting energy for physical activities.
But here we are! You’re reading this because you want to shape up and make that vision of yourself a reality. We’re here to motivate you and guide you through your journey to discover and recover the beautiful and fit body you deserve.
The not-so-secret ingredient or shortcuts
It’s proper and regular exercise and a well balanced diet.
Weight-lifting, strength-training, body-building, weight-training ‘ it comes in many terms but as long as you’re using some weights to strengthen and improve your muscles, it still counts as a form of exercise and that’s good enough.
You don’t need to look like a chick gladiator or a competitive bodybuilder with plump muscles that looks like they’ve been fed with steroids. It’s not necessary to build muscles up to that point, especially in pole dancing. Maybe for some, it’s sexy, but for us, it’s not that attractive to see women who are larger than men swinging around the pole.
We’re not really against it but muscle-building has to be controlled. Just look at the hottest bodybuilding mamma of the 80’s, Rachel McLish. She’s a weight-lifter but she managed to sculpt those curves without looking like a man. Her lean muscles are fat-burning factories that leave little fat to make the muscles more defined and prominent.
There are other women like her who own tight, toned, muscular bodies yet they still look very feminine sporting those sexy curves. It’s up to you if you want to idolize them and achieve similar physique.
Take note that muscles help burn fat and calories. The more muscles you develop, the faster you burn body fat, resulting in a toned look. However, muscle-building alone won’t help you get that stripper body. Yes, it’s one of the most important things but there are other ingredients you need to incorporate to build a stable foundation for your body.
Working out to get those body curves
We’ll outline easy-to-follow weight-lifting workouts you need to follow. These are simple and easy to recall yet they’re very effective in toning your body. You need to execute this plan 3 days per week and shouldn’t last more than 30 minutes per day.
The plan is to alternate lower and upper body workouts. If you start on Monday doing upper body exercises, you should proceed with lower body workout on Wednesday, and then return to upper body exercises come Friday; Tuesdays and Thursdays are reserved for cardio workouts.
Why the alternating pattern? Alternating workouts give your muscles time to recover while you strengthen other areas of your body. It also allows you to concentrate on one area per day, allowing you to spend all your energy on a specific muscle group.
Tips on using weights
- A pair of dumbbells is necessary for the workout but you can also use a barbell that has removable plates for superior results. We recommend you include a barbell because it will require you to keep your form while you do overhead lifts and bicep curls. You’ll also be able to lift heavier weights which are of vital importance in this workout.
- Select a weight you can handle to execute 8 reps with but heavy enough to make 12 reps difficult.
Whether it’s a 5lb, 20lb, or 25lb dumbbell, as long it makes 12 reps difficult for you to do, go with it. For those who have experience in bodybuilding, a 40lb dumbbell may do the trick.
Don’t select something that’s too light to lift. Just follow the 12-reps guideline in choosing the right weights for your workout.
- Lift and lower the weights slowly and avoid swinging them just to complete your reps. To gauge the timing, say ‘I am sexy’ while you lift the weights up and follow it with ‘I am sexy and strong’ as you lower them down. This works as a confidence booster and helps you slow down your pace. The slow pace allows you to fully control the muscles and engage the muscle fibers in the exercise.
- Maintain proper form at all times. Hold your core muscles strongly, keep your posture long, and do the exercises in front of a mirror to see if you’re still maintaining the correct form. Shoulders shouldn’t be slouching, weights shouldn’t be swinging, and abs are tucked tight. Remember to breathe with your stomach and plant your feet firmly as if you’re in standing.
Exercises for your upper body
The following sets of upper body workout can be done at home using the dumbbells and barbell we require. You can also do these exercises in the gym where weights are available.
We suggest you do the exercises using free weights instead of using machines. This will work your muscles harder and force you to keep your form without external help. Machines, in a way, help keep your form and does not stretch other muscles similar to free weights do.
Remember to do these exercises every other day only. The days in between are for cardio and lower body workouts.
You can do this by kneeling on a bench using one leg or by bending over while maintaining your back straight and your core muscles tight. With each dumbbell in hand, extend your arms down pointing to the floor, and then pull both arms up and back in a backward rowing motion.
Lay down on any flat surface or a weight bench. Hold a barbell or a dumbbell in each hand and raise them to chest level. Extend your arms up smoothly without buckling and then lower them down again to chest level.
Move your hands either closer or farther apart to exercise different muscle sections on your chest.
Lay down on a flat surface while holding a dumbbell in each hand. Extend your arms up in the air for the initial position. Start lowering them sideward until the dumbbells are on a lower level than your chest. Slowly return your arms to the starting position and repeat.
With a dumbbell in each hand, hold them with your palms facing forward. Slowly pull your arms up, pivoting on the elbows, until the dumbbells are near shoulder level. Slowly lower them again back to starting position.
Do similar procedures with dumbbell curls.
While leaning forward, put your right knee and right hand on any flat surface, preferably a bench. Hold a dumbbell in your left hand and keep your elbows tucked to your sides. Extend your left arm as far and as straight as you can without moving your elbows away from your sides. Slowly return to the initial position and repeat.
Do the same using your right arm instead.
Overhead Triceps Extension
With a dumbbell in each hand, raise your arms up while maintaining your elbows close to the sides of your head. Start bending your arms slowly while maintaining your elbows’ position. Flex your arms upward again to return to the initial position.
Exercises for your lower body
Hold a barbell and position it across the back of your shoulders. You can also do this exercise by holding a dumbbell in each hand with arms relaxed and hanging down. Slowly bend your knees and go into a squatting position while maintaining a straight back. Remember that your knees shouldn’t go past your toes.
Return to a standing position and repeat.
Dumbbells at hand and arms hanging down your sides, make a big step forward using one leg. Slowly bend your knees, making sure your forwarded leg’s knee don’t go past your toes. Push yourself back up to return to the initial position.
While standing, keep your feet apart until they’re aligned with your shoulders. Hold a dumbbell in each hand and leave your arms hanging down (a barbell across the back of your shoulders is an alternative). Make a tiptoe and contract your calves to raise your whole body up. Squeeze the muscles in your calves a little harder and then return to the initial position with your feet flat on the ground.
Lie down on the floor with your shoulder blades slightly propping your upper body off the floor. Hold your ears lightly but do not hold your head for support. Bend your knees up while keeping your feet flat on the floor.
Now, start lifting your upper body off the floor while contracting your abs, bringing your chest as close as possible to your stationary knees. Remember to exhale when you pull up and inhale when you’re going down and returning to your initial position.
Elbow to Knee Crunches
Position yourself similar to that of a simple crunch. Slowly contract your abs, lift your upper body up and reach your left knee with your right elbow. Return to your initial lying position and then reach for your right knee with your left elbow.
Most of these full body exercises can be done with pole dancing and now is becoming a leading form of women’s and men’s exercise without weights.
Bodyweight exercises for strength training
Even if you can’t go to a gym and you don’t have dumbbells or a barbell, you can still do numerous bodybuilding exercises to strengthen your muscles. You can use your own body weight as resistance in place of weights.
Push-ups and pull-ups
To train your upper body, you can do pull-ups using a stable bar or military style push-ups (or on your knees if you can’t handle military style yet). For push-ups, put your hand directly in line with your shoulders while facing the ground and then push your body up. Place your hands closer or farther apart to work out different muscles areas in your chest.
Just remember to keep your back straight at all times, starting from your heels up to your head. This ensures your spine is properly aligned and you’re not overexerting and over-arching you neck.
Look for a sturdy chair that can support your weight. Place your hands on the edge of the chair and position your shoulders directly above your hands. Do this while you extend your legs out, knees slightly bent. Make sure you maintain your back straight at all times.
Slowly lower your hips as far as you can by bending your elbows backward. Remember to exhale while you lower yourself and inhale when you go up.
Sit-ups and crunches
These can be done without the help of machines or additional weights.
Lunges and squats
Proceed with similar procedures stated above for lunges, minus the dumbbells, and repeat until you can’t do it anymore.
One of the things we realized, after numerous research and experimentation, is that doing cardio training for hours is useless. Doing it for more than 30 minutes is already going overboard and may even be detrimental to your exercise program. It has been proven countless times, through trial and error and scientific investigation, that 20-30 minutes of intensive cardio training is way more effective than an hour of non-intensive exercise that doesn’t even put your body to the test. Short, intense workouts burn more calories and build muscles better compared to long, semi-relaxed exercises.
Doing short bursts of exercise is also the smarter way to work out. It’s okay if you do an hour on the treadmill every day if you’re contented with the results. However, the plan is to get a stripper body and you definitely won’t get anywhere near that goal running 5km/h on a treadmill for an hour.
Remember the days you’re not working your muscles out? Start things right by doing a 30-minute intense cardio workout on these days. Below is a sample schedule you can use as a guide:
Monday: Upper body workout
Tuesday: Cardio training
Wednesday: Lower body workout
Thursday: Cardio training
Friday: Upper body workout
Saturday: Cardio training
Sunday: Free time
Monday: Lower body workout
Tuesday: Cardio training
Wednesday: Upper body workout
Using this schedule, you work muscles all throughout your body and you avoid overworking specific areas. You have a day off every week where you can do and eat whatever you like.
Cardio exercises are not limited to running. Any motion that will get your heart pumping hard is good. Although running is the best choice, there’s brisk walking, inline skating, cycling, and dancing to choose from. If you have access to cardio machines like treadmills and elliptical trainers, that’s also acceptable.
Remember that intensity is key. You need to execute intense, hard bursts for 30 minutes. Begin by doing a 5-minute warm-up first to prepare your muscles for action. During the next 5 minutes, bring it up to the next level. If you’re on a treadmill, increase the speed every 5 minutes but include a 30-second ‘break’ in between, wherein you turn down the speed a little.
Your routine should look something similar to this:
3 minutes: Warm-up
5 minutes: Level 1. Increase your pace.
30 seconds: Return to warm-up level
5 minutes: Level 2. Increase your pace from Level 1.
30 seconds: Return to warm-up level
5 minutes: Level 3. Increase your pace from Level 2.
30 seconds: Return to warm-up level
5 minutes: Level 4. Increase your pace from Level 3.
30 seconds: Return to warm-up level
3 minutes: Level 5. Give it all you’ve got.
2 minutes: Rest and cool down.
After your intense training, your metabolism rate will shoot up and it will keep burning calories for several more hours. Doing this kind of routine will help your body become more efficient in exercising. Your body becomes better as you get used to this intensive training, making you fitter, leaner, faster, stronger, and of course, sexier.
You may not be able to complete the schedule we’ve listed above during your first time because we all have different levels of endurance and physical capabilities. A light jog or simply carrying a few pounds of grocery items may already count as a warm-up for you. The Level 1 of those who are used to cardio training may already be Level 5 for some. It really varies so we leave the intensity of each level up to you.
As a rule of thumb, the warm-up level should still allow you to converse normally with others. Level 3 should make breathing a little difficult and Level 5 should prevent you from talking because your whole focus is on breathing and exercise. You may not be able to complete the 3-minute mark for Level 5 at first but at least complete the whole 30-minute program. It’s up to you where to adjust as long as you complete the whole duration of the session.
Stick to your routine as much as you can. There will be times you’ll miss completing the daily program but at least perform a part of it every day. Soon enough, you’ll notice your curves taking shape, your waist trimming down fats, and your hips getting sexier.
It’s hard to complete the whole program but it’s all worth it. Remember the saying ‘No pain, no gain’ when you’re about to give up.
Lose fat or lose weight?
Losing fat and losing weight are two different things.
Losing fat is good but losing weight isn’t. If you’re trying to lose weight thru crash diets, you’re shedding off muscle mass and water. These diet programs often don’t incorporate exercise and solely depends on starving the body.
Losing fat is the healthier path if you want to lose those extra pounds. Exercising regularly, eating a balanced meal containing protein and carbs, and doing intense cardio training will increase your metabolism rate and burn unwanted fats for hours. You’ll shed off fat and not water or muscle mass which are both needed by the body to survive and stay healthy.
Instead of starving yourself, eat a healthy meal that contains a balanced amount of fat, protein, and carbohydrates. Good fat can be found in fish like salmon, in vegetables, in fruits like avocados, and in minute amounts of extra virgin olive oil which you can eat with your salad. Chicken meat, tofu, fish, and lean beef are good sources of protein. For carbs, there’s steamed brown rice, whole wheat bread, and steamed vegetables to choose from.
Below is a list of foods that will give you the complete nutrients your body needs. They’re inexpensive, simple, and guaranteed to reduce your fat, increase your muscle mass, maintain your energy levels, and also make your hair and skin healthy.
Carbohydrates: Steamed vegetables and all fruits are good sources of carbs. Steamed brown rice, oatmeal, and boiled beans are also recommended sources.
Fats: Unsalted sunflower seeds, virgin olive oil, and avocados are great sources.
Proteins: Halibut, salmon, tilapia, ground turkey, chicken breast, turkey slices, lean beef, eggs (boiled or scrambled will do as long as you eat only the white part), tofu, low-fat cottage cheese, and soy or whey protein powder.
For drinks, put citrus wedges like lemon in your water. Iced tea and sodas should be ingested in moderation because they have caffeine which dehydrates the body. We highly recommend removing alcohol not only because they’re full of calories but also they don’t really do anything beneficial to your body.
How often should you eat?
Breakfast is necessary and helps a lot reducing fat to keep your body healthy. A bowl of oatmeal with whey protein powder or some boiled eggs sandwiched between dry wheat toasts are perfect to start your day right. These meals will fire up your metabolism rate, make you eat less, and boost your energy levels up.
We recommend you eat 6 small meals all throughout the day; 3 main meals and 3 snacks will do. Contrary to what most people think, you should prevent yourself from getting hungry to avoid snacking on soda and chips.
Eating after workout
After you’re done with your workout for the day, you can eat a light snack like cottage cheese, fruits, protein shake, or an energy bar to reinvigorate your blood sugar levels and help your muscles recover faster.
Always drink plenty of water before and after your routine to replace the fluids lost during your intense training.
Pole dancing and Pole Fitness
Pole dancing offers more than just sensual moves and acrobatic moves. It’s a physically demanding exercise that combines the principles of yoga, cardiovascular training, gymnastics, and strength training in one sports dance.
Many women are into pole dancing, enjoying climbs, spins, inverts, and several other muscle-straining moves on the dance pole. It’s a fun and entertaining way to get your body toned.
While toning your body doing this dance sport, you’ll also get to learn exotic and sensual moves. You can learn to do strip-tease dancing, lap dancing, or burlesque, depending on your interest. Each has its own unique moves and all their routines can be mixed together to form your own style.
Click here to learn more where you can start leaning pole dancing at home
Getting the ballerina body
Stretching plays an important role in loosening your muscles and preparing them for any physical activity. Your spine, joints, tendons, and other muscles should be given time to warm-up before training.
Pre- and post-workout stretching massages your muscles, making them longer and leaner to improve your overall look. Longer muscles make you look more graceful when you perform exercises like yoga, pole dancing, or gymnastics.
You can try doing yoga too. Yoga offers more than just meditating techniques. It can improve your core strength, balance, flexibility, and the range of movements you can perform with your body.
Feeling comfortable with yourself
Cosmetic surgery gets a bad rep from time to time, with people blaming the technology for introducing fake boobs, perfect nose, incredibly smooth skin, super-shapely body, and other wonders it brings. Maybe these people are just jealous, it’s against their moral views, or whatever reason floats their boat.
There are no right or wrong reasons in undergoing cosmetic surgeries. It’s there to make you look better and it’s up to you if you want to grab that opportunity or just be confident of what you have. Remember it’s your very body involved in the procedure so you shouldn’t base your decision on the opinion of others.
As long as you’re comfortable with what you currently have or what you’ll get after the surgery, it’s the right decision and you don’t need confirmation from others.
Taking care of your body
As you lose those unwanted fats, your skin also adapts to physical changes. If you strictly follow the program we’re recommending ‘ that includes weight-training, balanced meals, and intensive cardio workouts ‘ there’s no need to worry about skin sagging; this regimen will even give you a healthier skin. The combination of the exercises and nutritious meals will increase your collagen, help your skin rejuvenate faster, and give it a better tone and color.
Try the ancient technique of skin brushing using vegetable components. Using a brush with dry vegetable fibers (like loofah) as bristle, shortly stroke your skin in the direction of your heart. Avoid brushing broken skin, though, and also don’t brush too hard.
The stroking motion helps move the lymph fluids away, cleansing the skin tissues to give you a glowing and healthy look. This technique also reduces the appearance of cellulite and helps increase blood circulation in the body.
For a healthy skin regime, dry brush your skin before you take a bath. Use loofah while bathing and apply moisturizing lotion, virgin olive oil, cocoa, or Shea butter afterward.
Achieving that stripper body isn’t an easy task and this is one of the reasons why many are hesitant to try it. You shouldn’t be afraid to unleash your sensuality and the desire to do what you want. These are gifts and part of our nature as women.
We used the word ‘stripper’ a lot of times in this article. This should not be taken as derogatory as we’re only referring to the profession and the physical fortitude it requires from the performers. We know that it’s as hard as any other job ‘ maybe even harder ‘ since it requires tremendous amounts of discipline to be able to perform even a single move.
Now that you’re done reading through all the contents, it’s up to you to follow through and continue your journey towards that curvy, sexy body you’ve been craving for.
If you are looking into getting into pole dancing then go here to check out how to get started