Anyone who’s ever tried shimmying up a pole or hanging upside down knows it ain’t easy. It takes inner thighs like vice grips and strong triceps, biceps, lats & abs. Of course, dancing on the pole makes you strong. But we all need extra help building the strength and confidence to get to that point.

I used an OM GYM to build extra strength in my abs, back and arms and now use it in all the pole classes I teach. This aerial yoga, fitness and inversion prop is easy to use, portable and comes in bright colors. (Check out omgym.com). It’s an unobtrusive piece of equipment you can hang in minutes from ceiling beams, i bolts, a chin up bar or tree branch.

My 2 favorite moves for pole strength:

1. Using just the handles, (not the chair / sling of the OM GYM), pull knees to chest and attempt to invert to vertical pencil. For more fun take legs horizontal over head. When you come back to your feet (THIS IS IMPORTANT!) – bend elbows. Don’t come down with straight arms. Lower legs slowly.

2. Again, using handles only, sit back into hips to make body L-shaped. Using lats and keeping shoulders down, pull chest up toward ceiling (keeping back slightly arched).

Do as many reps as you can (it may take a while to do one!). Do this 2 or 3 times a week, building strength slowly! Keep practicing!