How to Master the Butterfly in Pole Dance

How do you master your first Butterfly in pole dance?
It's an iconic figure you quickly want to add to your practice: it's graceful, elegant and pretty impressive. But every step toward achieving it requires strength and precision!

Ready? Pull on your favourite pole dance outfit and get on the bar to try this move (but always safely!).

At Les Polettes, we recommend wearing a pole dance short and a supportive bra to perform this move with ease. ☀️

The Butterfly in Pole Dance: what is it?

The Butterfly in Pole Dance is a captivating figure: visually impressive, you truly look like a pro when you pull it off! It's time to show off your strength and grace.

The "Butterfly" figure, a way to express your freedom and take flight? 🦋

What exactly is the Butterfly in Pole Dance?

With the Butterfly, you suspend your body laterally from the bar, with one leg on each side, evoking the wings of a butterfly 🦋 (yes, we're true poets in the pole world).

To nail it: focus on upper body strength training, because pulling yourself up on your arms requires strength and a lot of energy.

Why do we love the Butterfly figure?

Spectacular and so gratifying: that's the joy of pulling off this figure!

Once you've nailed it, have fun incorporating it into different routines, varying transitions and combinations. Its versatility lets you use it in spin or static, and combine it with a large part of your move repertoire.

Before you try: useful prerequisites

Attempting figures, and the Butterfly is no exception, is always a journey. You need to prepare and make sure you've ticked off the technical prerequisites before going for it.

Strength and agility for the Butterfly

A successful Butterfly relies on substantial muscle strength, particularly in the arms, shoulders and core. Flexibility, especially in the hips and back, is also crucial for adopting the correct position and maintaining balance.

Master these skills and the Butterfly is yours!

Before learning the Butterfly, it's recommended to master certain fundamental pole dance skills and put on some pole music. These include the basic climb, holding an inverted position, and correct leg grip. Having a solid base technique is essential to progress safely toward more complex figures like the Butterfly.

By incorporating these techniques alongside a great pole dance outfit and developing the necessary skills, pole dancers can not only add the Butterfly to their repertoire but also improve their overall performance. Each step of this figure should be approached with patience and perseverance, and we encourage you to train regularly to master every aspect of it.

Step by step toward the Butterfly

Taming the Butterfly in pole dance is a true firework of emotions! Not only is it a breathtaking visual show, it's also a sign of high-level technical mastery. Follow our step-by-step guide to turn this complex figure into a demonstration that's both safe and stylish.

Ready to let your Butterfly take flight in the world of pole dance? Let's show you how to soar with style and safety around that bar!

1. Smooth takeoff: It all starts with a pro-level climb. But before you take off, make sure you've done a good warm-up to wake up your muscles and get them into flexibility mode. Then climb up, keeping your hands firmly in place with a champion grip. Once at the top, place your stronger leg around the bar to secure your ascent.

2. Perfect limb position: Once up high, it's time to position your legs and arms in the ideal configuration. For the Butterfly, imagine you're dancing with the bar: one leg bent in front, the other behind. Make sure your thigh presses firmly against the bar, and your arms are in full "strength and balance" mode, one held above your head and the other behind to stay on course.

3. Holding the Butterfly position: Holding the Butterfly requires guts and training. Focus on your grip and the tension in your legs. Keep your body as flat as possible, with a slight backward tilt to balance everything out. Breathe, relax, and imagine yourself floating like a butterfly. With regular practice, you'll soon be flying on your own!

Now let's talk safety:

Pole dance can be as perilous as it is spectacular, so keep these tips in mind to stay out of trouble:

• Pro gear: go for a rock-solid, well-fixed bar surrounded by soft crash mats. And don't forget your favourite pole dance outfit to avoid slipping, or worse, a wardrobe malfunction!

• Fewer falls, more fun: always make sure your grip is rock solid before going for it. Hand and wrist strengthening exercises won't hurt either. Most importantly, never start a pole session exhausted or alone!

• Avoid mistakes: weak grip? Bad posture? No panic! Use chalk or grip liquid to stick to your bar like glue. And don't forget to check your alignment with a pro coach to make sure everything is spot on.

In short, the Butterfly in pole dance is like a ballet in the air: it takes practice, passion and special attention to safety and technique. So, to your bars, ready, take flight!