Lisa Peklo: Hi! I am Lisa Peklo with Diva Fit pole dancing studio in Ashburn. I am going to show you some pole dancing moves that you can do to help with your upper body strength that will help you in your spins and your pole dancing practice. Pole holds are going to take a lot of arm strength and also some abdominal strength, and so what you want to do is standing behind or next to your pole you are going to place one hand over the other. It's not going to matter a whole bunch what hand is over the other. In fact, I try to switch my hands. When your hands are up, you are going to give a little jump and as you do that you are going to bring your knees to the pole and your feet to the pole to hang on, looks like this. Okay, while you are here you can do a lot of things to help your upper body strength. You can release your legs and then come down. You can take one leg out and slowly slide down, looks pretty. Eventually, what you want to be able to do is not have that little jump. You want to be able to bring your knees into the pole using just your abdominal strength. So, when I hold here, all I am going is contract my abs and bring my legs in. It looks a little more graceful, it takes a lot more strength. You can also stand next to the pole and practice holding your body weight this way. So you can pull your knees in, hold and release. Great for abdominal strength as well, hold, pull in and release. Don't forget to do it on both sides, make both sides strong. Happy practicing your pole dancing!