Primary Muscles: Shoulders, triceps, serratus anterior, pectorals, core, glutes

How To: Begin in a tabletop position near the base of the pole with both hands on the pole and your chest open toward the ceiling. Keeping your core engaged and hips lifted, alternate walking your hands up the pole, then walk them back down with control.

Focus: Maintain stable shoulders and avoid letting your hips sag or rotate.

Primary Muscles: Lower abdominals, hip flexors, quads, core stabilizers

How To: Sit tall with your legs extended in front of you. Place your hands beside your thighs and actively press into the floor as you lift your legs slightly. Maintain a long spine and avoid collapsing through your shoulders.

Progression: Add a longer hold at the top or increase the number of controlled lifts.

Modification: Use yoga blocks under your hands or slightly bend your knees.

Primary Muscles: Obliques, lateral core

How To: Hook inside leg behind knee (low), bring hands to chest, behind head or overhead. Reach high and over to outside.

Focus: Controlled side-body engagement.

Pole Exercises

Primary Muscles: Glutes, quads, core

How To: Sit at the base of the pole with your feet planted in front of you. Reach high and bring yourself into a hover. Pull up and down.

Focus: Controlled lifting without swinging.

Primary Muscles: Hip flexors, adductors, core, quads

How To: Sit in a comfortable straddle position. Place your hands in front of you and actively lift your legs while maintaining an upright posture. Focus on using your muscles to create the movement rather than dropping into flexibility.

Progression: Increase lift height or add controlled pulses.

Modification: Reduce your straddle width or elevate your hands on blocks.

.

Primary Muscles: Core, hip flexors, grip

How To: In a bicep grip, bring knees to chest

Focus: Controlled lifting without swinging.

Primary Muscles: Triceps, pectorals, anterior deltoid, serratus anterior, rotator cuff, core

How To: Stand beside the pole and place your lower hand on the pole with your fingers pointing down. Position your body slightly in front of the pole so you're leaning into your supporting arm like a standing plank. Keeping your body in one straight line, bend your elbow to lower your chest toward your hand, then press through your palm to return to the starting position.

Focus: Keep your shoulder packed away from your ear and avoid rotating through your torso.