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Diamond Spin | Awakening your passion in a most unusual way
by Aradia founders and instructors
Tracy Gray, BBA, BA
Certified Fitness Instructor
Christine Boyer, BComm
Certified Pilates Instructor
This ‘hot’ new exercise is sweeping the nation. You may have caught a glimpse of this on Oprah. Regarded as sexy and sensual, Pole Dancing strengthens your core, supports bone health and gets women’s bodies moving the way their meant to, while increasing confidence.
What sparked two fitness trainers from BC to create a studio with this unusual fitness program two years ago? A story from one of their clients says it all: “What has Aradia Fitness done for me? Before joining Aradia I wouldn’t step foot into a gym. I was very overweight, lacked muscle tone, was uncoordinated and had no confidence.
Going to regular classes increased my strength; I dropped tons of weight; I’m tight all over and have gorgeous muscle definition… I walk and move differently. I learned to dance, gained confidence and been inspired to exercise. I’ve never felt this way. In each session I push my body a little further and have added cardio and weight training to Aradia classes. Every muscle gained and every pound lost adds to what I can do on the pole.
My partner is a happy, happy man but I don't go to Aradia for him. The side benefits are enormous, including the resolution of a long term medical problem. I can't say enough about what Aradia does or how it makes me feel. Aradia has changed my life and I can't thank them enough.”
Tracy and Christine confirm that these exercises have been created especially for a woman’s body. They open up the hips, increase strength and flexibility, and turn on muscles that aren’t often worked. All the exercises use abdominal muscles to create a strong core, to support the lower back and allow movement to happen freely. Like Pilates, the exercises engage the pubococcygeus muscles (the muscles used in kegel exercises) to strengthen the pelvic floor. Each of the following exercises shows how it benefits your body. It’s important to start with mat exercises to stretch, open and strengthen muscles.
Pointing the toes and keeping the movements slow and focused helps to awaken your passion.
pole exercises
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Beginner Pole Hold: Good for strengthening the upper body and switching on muscles necessary for pole work. |
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Diamond Spin: Taught in Level 2 is good for upper body, abdominal strength and getting comfortable with the momentum required to spin around the pole. |
mat exercises
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Standing Hip Circles: for hip and pelvis flexibility; the circular motion isolates and opens up the hips.
1. Stand with feet slightly wider then hip width apart, knees soft, abdominals engaged, hands on hips.
2. Isolate hips and bring pelvis forward.
3. Move hips to the right.
4. Inhale, circle to back.
5. Circle to left.
6. Exhale to the front.
7. Inhale to circle to back. Circle 4 times, smooth the movement into small isolated hip circles; abs engaged, only move the hips. After 5 circles, gradually make the circles bigger. Repeat 6-8 times on each side.
Can be done kneeling, standing with head and shoulders against a wall or pole.
Sexy tip: keep it slow, controlled and exaggerated. Move your hands around your body. Stretching arms above your head makes it super sexy. |
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Aradia Push-up: strengthens upper body, abs, bone health, builds muscles necessary for pole workout.
1. Kneel, knees hip width apart. Bring buttocks back onto heels (child’s pose); forehead down, arms stretched in front shoulder width apart, palms down.
2. On exhale raise buttocks to the ceiling, keep abs engaged to support the lower back. Move forward, chest close to the mat, elbows bent close to the body - like a pouncing cat.
1. When shoulders are above the hands, straighten arms, elbows soft, shoulders down, push up into a full push-up position. 2. Add: static push ups here. Hands under the shoulders, shoulders down, elbows back. Bend and straighten arms to repeat. Easier: bring knees closer to shoulders. Challenging: straighten legs. 3. To come back, bend elbows close to body as in a tricep push-up, raise butt to the ceiling, lower chest to floor, bring buttocks back to your heels, arms out in front. Repeat 4-6 times.
Sexy tip: Keep chest towards the floor and buttocks raised during the movement; slowly kick legs with pointed toes. |
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Slide & Stretch: increases overall flexibility; stretches lower back and back of the legs while using strong abs.
1. Stand with legs wider than hip width apart, toes forward, soft knees, hands on hips. 2. Exhale, engage abs. 3. Bend forward hinging at hips, slide hands down legs, to a 90° angle, keep back straight and shoulders relaxed.
1. Hinged at the hips, reach chest towards knees, keep back straight. 2. Comfortably stretch back of legs while lengthening lower back breathe into stretch. Hold for 5 breathes. 3. Back to start: exhale, slide hands up legs, with straight back, use abdominals to lift.
Sexy tip: Before sliding back up, carefully flip head up and back while sliding hands up the legs, keep chest and butt out. |
To experience the fun and fitness of pole exercises and sensual movement contact an Aradia Fitness studio at www.aradiafitness.com
H&L
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