Not only strength training, CrossFit, or functional training can promote transformations in your body, Pole Dance can too! When observing the body and pole, noticeable changes become clear.
According to a study published by Abdon (2023), this discipline acts as a powerful tool for both physical and emotional development, promoting significant improvements in self-image and self-esteem.
The research highlights that, as a complete physical activity, pole dance offers multiple benefits: from calorie burning and weight loss to developing physical capacities such as flexibility, strength, and cardiorespiratory endurance—benefits that intensify as the practitioner progresses on their journey.
More than just a fitness trend, pole dance has established itself as a transformative practice that combines art and physical conditioning, offering impressive results for those seeking not only bodily changes but also a stronger connection with themselves.
Keep reading to discover the main transformations that pole dance can bring to your body!
Body and pole – what changes?
The body before and after pole dance is not the same. We’re talking about both external, visible changes and internal improvements that enhance physical and mental health.
Check it out:
Muscle Strengthening
A significant change is increased muscle strength, as pole dance movements require the engagement of multiple muscle groups, including arms, legs, and abdomen.
Therefore, when comparing your body and pole dancing, after some time practicing, you will notice toned legs and stronger arms and abdomen.
Increased Flexibility
Flexibility is another key transformation. You don’t need long practice sessions to start noticing a more flexible body and easier stretching and movement range.
Many pole dance poses resemble yoga and Pilates positions, which naturally work on flexibility.
Improved Balance
Balance is another bodily skill that improves over time with pole dance practice.
During movements, your body needs to know its position relative to the pole, the floor, and objects around you.
This develops and refines balance, allowing for more precise and controlled movements. As a bonus, everyday activities like dancing and walking also benefit.
Joint Strengthening
Pole dance strengthens joints and bones, increasing their resilience.
A major reason is the speed at which movements are performed on the pole. Slow, controlled motions work connective tissue more effectively, resulting in stronger joints and bones.
This is excellent for preventing injuries common in other types of exercise, even lighter workouts.
Cardiovascular System Strengthening
The cardiovascular system is also positively impacted by pole dance.
Through exercise, blood circulation is stimulated, helping blood flow more easily through arteries and veins, benefiting the heart and overall cardiovascular health.
Improved Motor Coordination
Pole dance also enhances motor coordination, as it’s constantly required to support your body on the pole.
With time and practice, movements become more precise and natural, boosting body awareness.
Weight Loss
One of the most noticeable changes before and after pole dance is weight reduction. That’s right—pole dance burns calories.
In one hour of practice, it’s possible to burn around 300 to 500 calories, depending on the intensity of the movements.
When incorporated into a routine, especially alongside a healthy diet, pole dance helps reduce body weight in the medium and long term.
Psychological Benefits of Pole Dance
In addition to physical transformations, pole dance offers psychological benefits as well.
Improved Self-Esteem
One of the most important psychological benefits is increased self-esteem. This practice emphasizes strength of both body and mind, encouraging a positive relationship with your body. Practitioners often feel empowered, boosting their confidence.
The entire pole dance environment also contributes—music, outfits, and the exercise itself create a sense of well-being.
Stress Reduction
Pole dance also helps reduce stress levels. The practice releases endorphins, known as happiness hormones.
Additionally, it helps control anxiety by burning excess adrenaline in the body, which, if accumulated, can generate stress and anxiety.
When looking at the body before and after pole dance, many important transformations are noticeable, from aesthetic results to physical and mental health improvements.
Now that you know all the benefits pole dance can bring to your body and mind, why not discover which pole is perfect to start your journey? We have a quick quiz to help you find your ideal Gaia pole.
It only takes 3 minutes to discover which equipment best suits your profile and needs.
