So I found another fitness addiction ... THE POLE!!! Pole Fitness is a great, fun way to build up your core and upper body while being pretty, sexy and flirty. So sorry guys this move is not for you! (Don't worry I have a pole fitness exercises coming soon for both MEN and women). So check out on of my favorite spins that can add spice to a combo or cute trick to show off to your girlfriends.
The Backward Knee Hook
Your Grip
Your Grip:
You want to bring the side of your body in close to the pole. Your in side arm should grip the pole at about shoulder height, resting your forearm on the outside of the pole. Your outside arm should reach up over your and placed up high as your comfortably can go with your thumb up.
You want to bring the side of your body in close to the pole. Your in side arm should grip the pole at about shoulder height, resting your forearm on the outside of the pole. Your outside arm should reach up over your and placed up high as your comfortably can go with your thumb up.
Your Prep Step
Your Prep Step:
You want step the inside leg a just a bit behind the pole and push your hips out. Raise the outside leg up and in front of your body about hip height and then sweep it back in a semi-circular motion. This should give you a bit of momentum. Make sure you are gripping the pole nice and strong.
You want step the inside leg a just a bit behind the pole and push your hips out. Raise the outside leg up and in front of your body about hip height and then sweep it back in a semi-circular motion. This should give you a bit of momentum. Make sure you are gripping the pole nice and strong.
Your Fall
Your Fall: You want to allow yourself to fall backwards using the momentum created with the outside leg. As you fall backward you will naturally catch the pole behind the back of the inside leg's knee. Bring your feet up so that your toes are touching, keep your knees apart and arch your back. Let yourself spin down until your knees meet the floor. |
YOU GOT IT!
Congrats! You got it! Just keep practicing until you feel comfortable and at ease with the move.
Please use the hashtag #BOLDNFIT so I can check out your best attempt of the backward knee-hook. Feel free to ask me any questions or make any comments about the instructions what helped or what is unclear. I look forward to seeing the pics and videos : ) CHECKOUT THE YOUTUBE PAGE FOR VIDEO INSTRUCTIONS!
Please use the hashtag #BOLDNFIT so I can check out your best attempt of the backward knee-hook. Feel free to ask me any questions or make any comments about the instructions what helped or what is unclear. I look forward to seeing the pics and videos : ) CHECKOUT THE YOUTUBE PAGE FOR VIDEO INSTRUCTIONS!
Quick Tip
Tip: If you have any knee problems, flex your feet on your way down so that you can land on your toes, rather than your knees.
FOLLOW, SUBSCRIBE, REPOST AND SHARE! I'M ON FACEBOOK, INSTAGRAM, TWITTER AND GOOGLE +. BE SURE TO CHECK OUT THE WEBSITE WWW.BOLDNFIT.COM FOR MORE INFORMATION ON SERVICES OFFERED.