Glute Busting

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Glute-Busting Pole Fitness Routines that Will Get
You Bikini Body Ready
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The Challenge of Having a Bottom

• As a woman, one of my biggest insecurities was my
  bottom. Growing up my pants would often go down
  as it has nothing to hold on to. And with the
  rise in popularity of Jennifer Lopez and Beyonce,
  this didnt do any good to my flagging
  self-esteem.
• www.PoleFitnessDancing.com

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• I think my insecurity isnt just an isolated
  case. There are also other women out there who
  share the same diffidence as me. However, pole
  fitness became my salvation. Not only did doing a
  pole dancing workout at home strengthen me
  through my herniated disc injury, it also gave me
  my fervent wish of a bubble butt!
• www.PoleFitnessDancing.com

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• It shouldnt come as a surprise if you have seen
  a slight increase in your bottom or thighs since
  pole fitness combines a lot of strength training
  and cardio hence, the rounder bottom and strong,
  firm legs. Nevertheless, the question still
  stands. How does pole dancing do that?
• www.PoleFitnessDancing.com

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How Muscles Grow

• Muscles are responsible for body movement. They
  contract to create action and the more that you
  move as in pole fitness exercise, your muscle
  fibers create micro tears in them. Dont worry
  though as this is pretty normal for our body and
  they heal and regenerate by themselves.

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• As the muscles heal from repeated stimulus they
  become thicker and denser. Moreover, they become
  more impervious to damage. This process of moving
  and tearing coupled with a good diet and proper
  supplementation is the one responsible for making
  your muscles become toned.

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• With pole dancing, there are quite a lot of
  isometric contraction or the tightening of the
  muscles. When your glutes squeeze against the
  dance pole so you dont slip on it, you are
  basically working your thighs and butt cheeks
  already. Ever felt them burn whilst doing a cross
  leg L climb?

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• Likewise, pole fitness also involves isotonic
  contraction or the sliding together, sliding
  apart and lengthening of the muscles as you
  control your legs to transition to your next
  move. This constantly works your thighs and
  glutes making them hypertrophy or grow.
  Therefore, the end result of a consistent pole
  fitness workout at home or in the studio results
  to a bottom thats ready to be flaunted in this
  seasons bikini.
• www.PoleFitnessDancing.com

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Glute Busting Routines

• Examples of a glute-busting pole dance workout
  routine you can do at home to get yourselves
  bikini body ready
• Back Hook Spin
• Back Stag (Double Attitude) Spin with a Twisted
  Grip
• Plank Body Roll
• Passe Spin
• Under arm hold Pole Drop
• Inverted Crucifix
• www.PoleFitnessDancing.com

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