Christmas and New Year can be pretty tough for fitness fanatics with lots of partying. Try fitness using a pole to stay in shape.
Pole fitness combines dance, strength training, endurance and flexibility into one workout, and uses every part of one's body to strengthen muscles, provide a full cardio workout, and improved co-ordination.
Not only does it have many health benefits, it is also one of the most fun ways to exercise, lose weight, tone up and even increase confidence.
Sarah Scott, a professional pole fitness athlete, who started pole dancing six years ago, has shared top five beginners' moves, reports femalefirst.co.uk.
* Carousel kick
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Muscles worked: Biceps, Latissimus Dorsi, Deltoids, Adductor Group, Calves, Shoulder Group, Quadricep Group and Tibialis Anterior. What'll look great: arms, shoulders, inner thighs, thighs, calves
* Face the pole, place your right knee at hip height or higher on the outside of the pole, and your foot on the inside
* Anchor to the pole by squeezing and kicking with your right thigh
* Keep kicking as you lower with control to the start position
* Repeat three to five times on each side.
* Single climb squat
Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior. What'll look great: thighs, quads, bottom, arms, shoulders, abs
* Perform a carousel kick and then bring your free leg to the front of the pole
* Squeeze the pole firmly between both knees, cross your ankles, and press your hips toward the pole
* Bring your hands to face height, maintain your leg position and slowly sit down to squat. Repeat 3-5x on each side
* Climbing
Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior. What'll look great: thighs, quads, bottom, arms, shoulders, abs
* Begin in the single climb squat start position
* Reach your hands overhead to grab the pole with both hands, release your knees and lift them as high as possible
* Kick into the pole to move your hips back, re-squeeze your knees, then stand to resume the start position
* Repeat all the way up the pole.
* Pole plie
Muscles worked: Quadricep Group, Hamstring Group, Shoulder Group andGluteal Group What'll look great: thighs, legs, bottom and back
* Start with your back against the pole in a twisted grip
* Step your feet out and away from the pole
* Keeping your hips against the pole slide down into a wide plie position
* Bring your legs together towards the side of your twisted grip arm and reverse body roll to stand.
