• Kolping Mbumba

Get Fit & Sexy With The Pole Project

The Pole Project is a pole dance studio and aerials arts playground based in Woodstock. It’s a space where gymnasts, dancers and everyday individuals from all walks of life can train in pole dance and the aerial arts as an outlet for strength, creativity, sensuality and agility. The studio also offers the space for fun pole dancing events and the experienced instructors are available for hire as entertainers on the pole and on silks and hoops.

One of the fastest-growing trends in the world of fitness, pole dance has been on the rise over the past few years with more people realising the benefits of the sport for fitness training - consequently driving pole fitness as a mainstream phenomenon.

There are numerous organizations geared towards regulating the best practice, developing a syllabus and offering instructor qualifications. Not only has it become popular for fitness, but it has also become quite a progressive sport with dedicated pole competitions taking place worldwide. Incorporating elements of dance, acrobatics, and gymnastics, pole fitness is one of the best ways to develop flexibility, coordination, balance, stamina and muscle definition.

Image credit: Lee-Anne Curtis-Cox

By having to control body movements, spins, turns and pivots you increase your coordination and balance, and at the same time work your arms, shoulders, upper and lower back, core, abdominals, obliques, glutes, quads, calves, ankles, wrists and forearms – a complete body workout. In 2017, pole dancing was granted observer status from the Global Association of International Sports Federations and passed its first test as a possible Olympics category. An outcome by the International Olympic Committee (IOC) has yet to be decided.

Coordination and Balance.

Pole fitness requires an incredible amount of coordination and balance. Learning to control spins, turns and pivots will strengthen muscles throughout your body including your core system.

Shoulders and Chest.

Any pole move in which you use your arms to press your body weight away from the pole will be strengthening and toning the deltoid muscles in your shoulders, as well as the pectorals in your chest. Pulling yourself up the pole, in a controlled manner is comparable to a chin up. Chin-ups work your deltoids, trapezius, upper arms and your rhomboids, among other muscles.

Biceps and Triceps.

Your biceps contract when you pull yourself up the pole, so they will be getting a good workout for the entire session! Triceps are mostly engaged during downward pushing motions. Because many pole moves require a simultaneous push/ pull action with each arm, you will usually be targeting the bicep of one arm and the tricep of the other.

Abdominals and Core.

Practically every pole move will work your abs and your core as you lift your body and extend it gracefully into various positions. In particular, your transverse abdominis, the very top section of your stomach (superior rectus abdominals) play a major role in tipping your body upside down in a controlled manner.

Legs and Butt.

During floor work, you will be working out your glutes and thighs intensely, especially when doing lots of squats, body rolls and transitions requiring bent knees.


Many moves require you to lift the weight of your torso and head up using mostly (or sometimes only!) your back muscles. Your rhomboids, latissimus and deltoids are not only responsible for lifting you into position when you climb or invert, but also for stabilising you. This is especially true when you are upside down with one or more limbs extended away from the pole.


Lifting your legs in a controlled manner is not ALL up to your core. Any leg raising moves, such as the boomerang or shoulder mount will rely on your transverse abs, hip flexors (or psoas) and quads, among other muscles. Hip flexor strength is important for impressive kicks and controlled inverts.

Image credit: Graeme Essen Photography

The Pole Project is situated at The Hills Building, Buchanan Square, 160 Sir Lowry Road, Cape Town.

Telephone: 021 461 0215

Email: info@thepoleproject.co.za

Website: www.thepoleproject.co.za

follow #thepoleproject across social media.

TEL 062 649 4439

ADDRESS Cape Town, South Africa

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