Lisa Peklo: Hi! I am Lisa Peklo, we are going to do some warm ups on the pole and I want to talk real quick about some safety measures in your pole dancing. One you want to make sure that your pole is nice and secure before you start, if you have a removable pole. Two, you want to make sure that you don't have any lotion on your hands so that you don't flip off of your pole when dancing. Three, you want to make sure that when you are doing your spins you don't throw your body weight or jump up onto the pole, your body should be a slow shift forward so that you are not banging yourself up on the pole. Lastly, you want to have a real good warm up because you don't want to just jump into your spins and risk tearing the muscle. So what I'm going to do is show you how to do some safe warm ups around the pole so that you can do your warm ups before you spin. One of them is to hang your body weight out to the side and you will take some swing steps around the pole, letting your body weight just hang as you go around the pole. Nice, big steps letting the body weight hang out and this is going to help stretch your shoulder blade and warm up those muscles. Go in both directions, you want both arms to be warm. The other thing you can do is to take your leg and hook it from behind the pole and then warm up your upper body by going back and forth on the pole.

So really reaching out in both directions back and forth, you can do the same things to the other side, hooking your legs from behind the pole reaching out and back. Again warming up the spine, stretching the arms back and forth and lastly for your legs, you can do any big movements with your legs doing squats, wide legs squats, narrow squats down and up and knee lifts. So anything that's going to warm up both your lower and your upper body, alright so go ahead and get warmed up, and you can then watch some clips about your pole dancing spins.