Category: Pole At Home: Strength Training

Basic at home strength training exercises

Trim, Tone, & Build Strength at Home …

Doing this won’t turn you into Arnold Schwartzenegger any time soon, but doing SOMETHING is always better than doing NOTHING when it comes to exercise. Lots of people ask me how they can loose weight or strength train for pole in between their lessons at home. My answer will always be – get a pole and practise! But when this isn’t practical or possible, then obviously a good few hours in the gym is helpful, but most people don’t like that answer either!

Below are some very BASIC exercises you can do at home, without paying for gym membership, requires no special equipment or storage solutions, and you simply use your own bodyweight as resistance to lift. Like I said, it won’t make you Arnold, but if you were doing this daily – you would see a fair difference in a short amount of time!

Click on any of the images to enlarge the picture…

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Press Ups

1) BASIC – Raise twice, lower twice for 2 sets of 8 reps.

Description: Kneel on all fours – knees together, back straight, hands shoulder width apart, head up. Bring your chest down half way, then down full, then up half way, then up fully, locking your arms straight when up fully, and gently bending them when in motion.
Posture: Knees together, back straight, head up, hands shoulder width apart, elbows bent, tummy sucked in, up for 2, down for 2.

2) INCREASED DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps.

Description: Stay in the above position, only cross one foot over the other and lift both feet up slightly. Repeat process of raise twice, lower twice for 8 reps. Hold posture.

3) MAXIMUM DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps.

Description: Keep upper body in above position, only extend BOTH legs straight behind you and curl your toes so your weight is resting on the ball of your feet. Repeat process of raise twice, lower twice, for 8 reps. Hold posture.

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Adductors

4) BASIC – Raise twice, lower twice, for 2 sets of 8 reps per leg.

Description: Lie on your side, propping your head up with your right arm. Extend your right leg straight, flexing your foot. Cross your left leg over your right knee, resting the left foot flat on the floor. Raise the right leg up twice, then down twice. Repeat for two sets of 8, then swap sides and repeat again for two sets of 8 reps.
Posture: Lie on your side, rest head on hand, back straight, hips forward, tummy sucked in, extended right leg, flexed foot, bent left knee, foot flat on floor.

5) INCREASED DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps per leg.

Description: Stay in the above position, only instead of crossing the left leg over the top of the right leg, place it BEHIND the right leg in the same was as before. Hold posture.

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Sit Ups

6) BASIC – Raise twice, lower twice, for 2 sets of 8 reps.

Description: Lie on the flat of your back, with your knees bent at a 90 degree angle and feet flat on the floor. Place your hands on your thighs. Keeping your head up and your tummy sucked in, lift your torso up half way, then up fully, then lower half way, then lower fully. Repeat for two sets of eight reps.
Posture: Lie flat on back, knees bent, back straight, tummy sucked in, head up, feet flat.

7) INCREASED DIFFICULTY 1 – Raise twice, lower twice for 2 sets of 8 reps.

Description: Stay in previous position, only this time cross your hands over your chest. Hold posture.

 

8) INCREASED DIFFICULTY 2 – Raise twice, lower twice for 2 sets of 8 reps.

Description: From the previous position, place your hands behind your head, but not HOLDING your head. Hold posture.

 

9) MAXIMUM DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps.

Description: From the previous position, raise both hands above your head, arms stretched fully. Hold posture.

 

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Back Extensions

10) BASIC – Raise twice, lower twice for 2 sets of 8 reps.

Description: Lie flat on your stomach with hands shoulder width apart and elbows slightly bent. Lift torso up gently half way, then up fully – using your lower back NOT your arms, then down twice.
Posture: Lie flat on tummy, head up, shoulders back, back straight, tummy sucked in, hands shoulder width apart, hands flat, elbows bent, lift using the lower back, NOT the hands.

11) INCREASED DIFFICULTY 1 – Raise twice, lower twice for 2 sets of 8 reps.

Description: From the previous position, lift the torso with your arms placed by your sides. Hold posture. Repeat for 2 sets of 8 reps.

 

12) INCREASED DIFFICULTY 2 – Raise twice, lower twice for 2 sets of 8 reps.

Description: From the previous position, lift your torso with your hands placed behind your head. Hold Posture. Repeat for 2 sets of 8 reps.

 

13) MAXIMUM DIFFUCULTY – Raise twice, lower twice, for 2 sets of 8 reps.

Description: From the previous position, raise your torso with your hands outstretched above and beyond your head. Hold posture. Repeat for 2 sets of 8 reps.

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Abductors

14) BASIC – Raise twice, lower twice for 2 sets of 8 reps, per leg.

Description: Lie on your side, propping your head up with your hand. Bend BOTH knees forwards, then gently lift the outer leg half way, then fully, then lower half way, then lower fully. Repeat for 2 sets of 8 reps on each leg.
Posture: Lie on side, rest head on hand, back straight, hips forward, tummy sucked in, bend BOTH knees, lift outer leg.

15)  INCREASED DIFFICULTY – Raise twice, lower twice, for 2 sets of 8 reps per leg.

Description: From the previous position, extend the lower leg and flex the foot before lifting the outer leg. Hold posture. Repeat for 2 set of 8 reps on each leg.

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 Obliques

16) BASIC – Raise twice, lower twice for 2 sets of 8 reps per side.

Description: Lie flat on your back with your knees bent at a 90 degree angle. Place BOTH hands on your RIGHT thigh. Keeping your tummy sucked in and head up, raise the torso up half way, twisting slightly to the right, then again fully twisting to the right a bit more, then down half way, then down fully. Repeat for 2 sets of 8 reps, then swap your hands to the left leg and repeat.
Posture: Lie flat on back, bend BOTH knees, back straight, head up, tummy in, hips forward, feet flat, BOTH hands on the leg, twist to one side.

17) INCREASED DIFFICULTY 1 – Raise twice, lower twice for 2 sets of 8 reps per side.

Description: From the previous position, place your left hand down by your side and cross your right arm over your torso onto your left side as you lift. Hold posture. Repeat for 2 sets of 8 reps per side.

 

18) INCREASED DIFFICULTY 2 – Raise twice, lower twice, for 2 sets of 8 reps per side.

Description: From the above position, place both hands behind your head, still twisting to one side as you lift. Hold posture. Repeat for 2 sets of 8 reps on each side.

 

19) MAXIMUM DIFFICULTY – Raise twice, lower twice for 2 sets of 8 reps per side.

Description: From the previous position, lift your right knee and twist your left elbow to touch the right knee as you lift. Hold posture. Repeat for 2 sets of 8 reps per side.