What first caused you to try pole dancing?  Maybe you saw pros like Jenyne Butterfly or Felix Cane on YouTube.  You thought to yourself: "I want to learn how to do that!"  However, once you got into class, you realized that those ladies not only make it look easy, they must have the kind of pain tolerance that is not normal in other human beings.

Let's be honest:  pole dancing hurts.  We bang our knees and ankles and get bruises.  We stretch our skin as we climb and get awesome raspberries.  Our muscles scream and shake.  If you thought you were signing up for a gentle yoga class, you joined the wrong sport.  Pole dancing requires us to use muscles that the average person may not have used before.  It requires you to strengthen your entire body -- starting with your core, moving to your upper body and ending with your lower body (which is usually the strongest muscle group and already somewhat in shape from carrying our bodies around).

Even if a class of beginners starts together, some students will generally advance faster than others.  Perhaps they already have a background in fitness or dance, which gives them the edge.  Or perhaps they are just lucky and take to pole dancing like a duck to water.  If you feel like you are in a class where other students are moving along faster than you, take note of what they might be doing differently.  Even the best pole dancer will meet some tricks or moves that don't agree with them.  But they keep trying until they succeed.  As mentioned before, some of these pole moves can be very painful.  Some of us grit our teeth and work through the pain until we nail the move.  Others stop at the first hint of feeling uncomfortable, then can't understand why they aren't improving.

Watching our neighbors can be a great motivator.  We can study their technique and skill.  Perhaps their moves are more liquid and we can try to emulate them to make our dance look smoother.  Or maybe they are strong and can flip upside down with almost no effort.  So, don't get frustrated when you see a better dancer or trickster.  Try to learn from them and you will improve your moves in the process!

Whether you are coming to The Girl Spot to get fit, or you just want to gain confidence and feel sexy, setting pole goals is a great way to make sure you are getting everything you need and want out of your classes.

Most of us are not trying to keep up with the pros like Jenyne Butterfly or Natasha Wang. We are impressed with their strength and flexibility, but we are often excited to do a basic invert or even a simple twirl around the pole.

If your goal is to feel more sexy, you can practice at home without a pole! If you are self-conscious about dancing and/or doing transition moves, try turning the lights off at home, turning up the music and just letting your body move. Close your eyes and let your hands run all over yourself. Whip your hair around. Try out some moves you've seen the other girls doing. You might feel silly, but you're alone, and it doesn't matter. It probably looks hotter than you think. The more comfortable you become in the movement, the more confident you will feel about dancing in class (or for your significant other).

If you have pole goals such as doing the splits, climbing, inverting, etc., then start simple. For the splits, use the pole to steady yourself, then see how far down you can get (don't force it and injure yourself). Have a classmate take a photo so you have a starting reference. Then ask your instructor, or use the internet (YouTube is great for this), for tips on becoming more flexible. You can also start taking yoga classes. There are many tricks to help with flexibility in the legs, hips and lower back. Just make sure you are being safe when practicing alone so you don't pull any muscles (don't stretch cold muscles -- do a short warm-up first).

If you are working on climbing, ask your instructor to help you start a basic climb, then ask for help. Are you stuck after your first step up?  Some people think it takes upper body strength to climb. Really, it's your core and your knee squeeze.   Also remember, no monkey-feet! Ask your instructor for exercises or join a pilates class.

Inverting is usually the next step after you've mastered the basic upright positions. Many people have the strength to throw themselves into this move and then hang on with their arms. That can be dangerous and can cause injury to your back. Again, a strong core is vital. If you are not able to "leverage up" into a basic invert (meaning, you didn't take a running start and throw yourself backwards into it), then start from the ground. Lay on the floor with the pole in your armpit, as if you were inverted in the air). Start to slowly leverage your legs upward (kind of a reverse sit-up). Lower down just as slowly. Repeat. Again, with the love and support of your instructor, a few sit-ups or pilates courses, and some patience, you will be inverting in no time!

Whatever your goal, ask your instructor to help set a realistic timeline, create steps to reach your goal and then start working towards it. At the Girl Spot, we love helping our students reach their goals. What is your goal and how can we help you reach it?