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You practise pole dance every week and want to feel more comfortable and progress more easily?
This discipline strengthens your body from the inside out, improves your posture and develops a body awareness that's incredibly useful on the bar.
Every session wakes up your deep core muscles, improves your breathing and brings more clarity to every movement. On an aerial hoop, in a pole dance class or on the floor, a strong centre changes everything. Yes, we want that!
Your practice becomes more precise, more confident and more enjoyable to work through. The Pilates and Pole combo works really well for progressing with gentleness, efficiency and a little more fun in every move.
Meet Alexia, Pilates teacher and sports coach, here to say goodbye to every pole dancer's weak spots!
There are 3 main ones.
It's clearly the subtle mix of strength and flexibility, and that's what makes pole dance so beautiful to watch. Strength alone isn't enough: you need real control, great stability and significant spatial awareness in inversion to keep the movements clean.
Pilates pairs perfectly with pole because we work on the same qualities: core engagement, stability, mobility, alignment. Both disciplines engage the body as a whole.
But if we had to target specific areas, I'd focus on shoulder work, centring (pelvic floor and transverse abdominis) and then the glutes.
Our pole dance and Pilates outfits
Cette brassiere a un tres bon maintien et confortable elle peut meme etre portee dans la vie de tous les jours .la couleur est magnifique .
Ce short a une tres joli couleur un excellent maintien et est tres agreable à porter.
Un short avec un design original. J'adore le porter pour les entraînements de pole. Le tissu est ultra agréable, comme une seconde peau. Il ne bouge jamais pendant l'entraînement, pas besoin de l'ajuster. C'est un achat qui en vaut la peine !
Une brassière avec une magnifique couleur. Le tissu est d'excellente qualité, il est doux et il suit parfaitement le mouvement. On n'a jamais besoin de l'ajuster pendant la séance de pole !
Chaque élément de la tenue est hyper bien coupée et le tissu est hyper quali. Ce bolero je le porte même en soirée, hyper confort et joli ☀️
La qualité est top, ça met hyper bien en valeur, même les fortes poitrines !
La coupe est incroyable, hyper flatteuse, avec l’ensemble c’est trop beau 💅
Hyper quali, tiens très bien les fortes poitrines c’est un bonheur
Love these shorts, I am size 36-38 and I ordered M and it fits very well. The style is super cute and they are of very high quality. I'm very happy that it's all made in France!
Tres belle qualite .
Taille un peu petit .
Livraison suivi etc. Parfait
Engaging your core is not about "bracing" at all, it's the complete opposite, it's about "activating".
We want to activate the centring, the core. To give you an image, it's like drawing your navel in to engage the deep muscles like the transversus abdominis. It's like an inner support.
Most importantly, you don't hold your breath. In Pilates, we breathe differently from yoga. We activate the belly muscles so we can't breathe into the belly, the breath moves at the level of the ribcage.
The key word is learning the right positioning and respecting a real progression. A golden rule: the shorter the effort, the longer the warm-up. Many pole dancers get injured because they don't warm up enough, especially the shoulders. Warm-up and rest are an integral part of training.
It's important to listen to your body when something hurts and not to push through existing pain, otherwise injury is guaranteed.
I have no shares in Pilates, I promise. But it really is the technique that can change everything. You gain in control, fluidity, strength and length.
You'll feel it directly in your inversions and transitions, you'll feel more stable, more aligned and more confident on the bar.
The best way to be convinced is to practise!
It will help your body become stronger and more mobile. Pilates exercises target the core, stability and posture. The result? Your inversions are more controlled and your body holds figures upside down much more effectively. And that, we love!
Pilates also helps improve coordination, flexibility and fluidity. When the centre works, everything follows naturally. Even figures that used to take a lot of effort become more accessible, because your body knows how to position itself better.
This discipline suits all levels. Beginners build a solid foundation. Advanced practitioners strengthen their deep muscles and refine their technique. And if you also practise aerial hoop or aerial silks, Pilates supports the mobility and muscle strengthening needed for those aerial activities.
Many students notice their progress accelerating and their confidence growing. The body feels more stable, breathing flows more easily and the risk of injury is reduced. It's a practice that brings real comfort and better performance in the studio.
In pole dance, everything relies on the deep core. Holding the body in suspension, smooth transitions, spins, inversions. The centre works even when you think you're resting. Pilates strengthens this core and develops intelligent engagement that makes climbing, holding complex positions and moving at height much easier. This approach brings real stability on the vertical bar, especially in figures that demand control and precision.
This method also improves overall balance and muscular awareness. With regular practice, you'll notice better stability on aerial apparatus like the hoop and clearer control of your body positioning in space. The body understands better how to place itself and every movement gains fluidity. Students often notice quick progress in the safety and ease of their figures.
This method also improves overall balance and muscular awareness. With regular practice, you'll notice better stability on aerial apparatus like the hoop and clearer control of your body positioning in space. The body understands better how to place itself and every movement gains fluidity. Students often notice quick progress in the safety and ease of their figures.
Pole sessions, which are physically demanding, can expose you to muscle tension, tendinitis or imbalances between muscle chains. Pilates, with its precision and slow execution, strengthens postural muscles that are often neglected in more explosive training. It helps balance the workload between the arms, legs and trunk. We love it when everyone pulls their weight! It also helps avoid pole dance injuries!
This deep work relieves overworked areas, reduces tension and speeds up recovery. Pilates remains a gentle and accessible method, perfect if you have a busy schedule or want to progress without overloading your body. Real long-term insurance for continuing to evolve calmly.
Introducing Pilates into a pole dance routine doesn't mean turning your whole schedule upside down, promise! It's just about finding a regular rhythm adapted to your body, your preferences and your level.
Pilates then becomes a small addition that makes a big difference. This complementary discipline refines your technique, adds more fluidity to your movements and strengthens your stability. Your body will thank you every time you step onto the bar.
The key lies in consistency and listening to yourself. You adjust the exercises according to your current goals, whether you're a beginner, intermediate or advanced. Pilates integrates easily into all forms of practice: in a studio, in a private space or at home with a mat (and a little motivation, we'll give you that one).
To feel the benefits of Pilates in your pole practice, it's recommended to dedicate 1 to 2 sessions per week. 45 minutes to an hour, and your core is awake, your posture more stable and your body ready for your favourite figures! Pilates can slot in before a pole class to activate the abs, or on a dedicated strengthening day if you'd rather keep your sessions separate. Nothing complicated, just a little consistency.
Depending on your availability, you can mix group classes, private studio sessions or personal training at home. The key is to keep a good balance with your pole classes to avoid overloading and keep progressing with enjoyment.
Some Pilates movements are real gems for pole dance. Here are our favourites, particularly those focused on:
These exercises strengthen the stabilising muscles, improve your posture and develop better muscular coordination, essential for aerial figures.
You can integrate Pilates into your week without overthinking it. A well-planned little routine is enough to support your pole classes and keep a strong, mobile and stable body. For example:
This setup creates a great balance between effort, active recovery and postural work. Your progress becomes more consistent, your figures more stable and your pole dance practice gains in comfort and safety. Your body loves this kind of schedule, and it'll show in the studio!
Combining Pilates and pole dance isn't aimed at any particular profile. This combination suits everyone who wants to progress, understand their body better and practise in a balanced way. Beginners, intermediates or those returning after a break: everyone moves at their own pace and finds in this method real support for their physical and artistic goals. A flexible, caring and effective alliance, everything we love at Les Polettes!
Adaptable in a studio, at home or alongside your regular classes, Pilates integrates easily into your routine. It's a personalised approach that respects your constraints, your preferences and your current level.
No pressure, just a practice that works with you.
Ps: And to keep you motivated, don't hesitate to treat yourself to one of our pole dance outfits !
For those just starting pole dance, Pilates becomes your best sidekick. It develops body awareness, helps manage your contact points better and builds solid core strength. Your first figures will come with more stability and that off-balance feeling will fade. We're not promising an instant butterfly, but the journey becomes a lot more enjoyable.
It's also a gentle way to discover a gymnastic discipline without stress or pressure. No need to nail everything straight away. Pilates builds your confidence, helps you understand how your body moves and sets clean foundations for learning technical movements. A progressive, effective and much more fun introduction.
Combining Pilates and pole dance isn't just stacking two classes on top of each other, it's a real power duo. A complete and personalised progression strategy, designed to support you at every stage of your journey. Strengthen your body, gain flexibility, master your movements more fully. All with gentleness, intention and a solid dose of personal satisfaction.
More and more studios, training programmes and specialist teachers are now offering formats adapted to this alliance. If you feel like going further in your practice or giving new meaning to your weekly training, it might just be the sign that your body is asking for this mind-body combination (the sports version of the glow up...).
Take a spot in a class (with our Polettes shorts and the Charlie bra of course), try out this complementary method and let yourself be surprised by the results. Your progress is only waiting for you!
Yes, as long as you distribute the intensity well. A Pilates session at the start of the day or as a gentle warm-up is ideal for preparing your body for a more intense aerial workout. Listen to your body and adapt your rhythm.
One to two sessions a week is enough to notice significant effects. The secret is consistency. This frequency fits easily into a balanced sports schedule that includes pole dance classes, stretching and rest periods. No need to do it every day to feel the difference. Your body loves consistency, even in small doses.
Yes, a thousand times yes. Pilates strengthens the core, refines alignment and improves body awareness. Your inversions become more fluid, more stable and less forced. You feel better where to place your pelvis, how to engage the centre and how to control the ascent. The perfect combo for nailing these demanding figures without tension.
Not at all. Pilates is a discipline accessible to all levels, with exercises adapted to everyone. It fits just as well into a discovery context as into the routine of an experienced athlete. Everyone progresses at their own pace and quickly reaps the benefits of regular practice. No prerequisites, just the desire to try.
A mat is enough to start. A strap, light weights, a small ball or a Pilates ring can add a bit of variety. What really matters is consistency and a space where you can move comfortably. Your body will do the rest.
Cette brassiere a un tres bon maintien et confortable elle peut meme etre portee dans la vie de tous les jours .la couleur est magnifique .
Ce short a une tres joli couleur un excellent maintien et est tres agreable à porter.
Un short avec un design original. J'adore le porter pour les entraînements de pole. Le tissu est ultra agréable, comme une seconde peau. Il ne bouge jamais pendant l'entraînement, pas besoin de l'ajuster. C'est un achat qui en vaut la peine !
Une brassière avec une magnifique couleur. Le tissu est d'excellente qualité, il est doux et il suit parfaitement le mouvement. On n'a jamais besoin de l'ajuster pendant la séance de pole !
Chaque élément de la tenue est hyper bien coupée et le tissu est hyper quali. Ce bolero je le porte même en soirée, hyper confort et joli ☀️
La qualité est top, ça met hyper bien en valeur, même les fortes poitrines !
La coupe est incroyable, hyper flatteuse, avec l’ensemble c’est trop beau 💅
Hyper quali, tiens très bien les fortes poitrines c’est un bonheur
Love these shorts, I am size 36-38 and I ordered M and it fits very well. The style is super cute and they are of very high quality. I'm very happy that it's all made in France!
Tres belle qualite .
Taille un peu petit .
Livraison suivi etc. Parfait
