If you think pole dancing is simply a dance for seduction, then you're dead wrong. It's not only a form of exotic dancing, it's actually an aerobic workout that promotes strength, flexibility, endurance and balance. The moves in pole dancing require an individual to be in top physical form. The risk of injury is real inasmuch as this workout is a mix of gymnastics and dancing and if you're new to this, it is recommended that you enroll yourself in a class. However, should you wish to do this in the privacy of your home, you may want to hire an instructor and ensure that you have your own pole in which to do the exercises at home. If you don't have any, there are pole building kits available online that you can buy for as low as a $100. There are also exercise videos available on this routine if you don't want to get the services of a dance instructor.

Before engaging in this routine, you have to get a clearance from your doctor, particularly if you have joint injuries or other preexisting medical condition or have just started to integrate physical activity into your life. When you have the go signal, then you can prepare yourself for this activity. While you may have seen pole dancers wear high heels, it's not recommended that you get those stilettos and do your routine in them. Pole dancing in four-inch heels is asking for injury, particularly if you're a beginner because of the complicated gymnastics-like movements inherent in the dance. Sexy lingerie isn't required either. What you need for your pole dancing gear is a good pair of sneakers and your usual aerobic apparel or any comfortable clothes.

If you're doing this exercise on your own, never forget your warm ups. This is a strenuous aerobic workout and limbering up your body stretches your muscles to prevent strain or injury. Some pre-dancing exercises you can do include swinging steps, upper body warm ups, squats and knee lifts. To do swing steps, simply hold the pole with one hand and walk around it as you let your bodyweight hang out from the pole. For upper body exercises, stand in front of the pole with your right leg hooked around it. Let your right hand hold the pole as you bend your torso from the waist and then slowly arching it back.

An example of a basic pole dancing move for your main routine is called the wrap- around. Begin by standing in a slightly-angled position in front of a pole, and placing your inside foot at its base. Grab the pole at your head height using your stronger hand. The inside of your foot and the hand holding the pole should be on the same side of your body. Gradually straighten your arm as you lean away from the pole. Your body weight should be hanging away from the pole. Meanwhile, your outside leg should be kept straight as you swing it around the pole. Put your outside foot behind the other foot and work your way to transferring the weight to the outside foot. Your inside leg should hook around the front part of the pole. As you arch your body back, slide your hand lower to deepen the arch. Finish this move by straightening your back and taking your leg off the pole. After you have this move down pat, you can master other, more complicated routines.