Core Strength Beyond Crunches: Building a Pole-Ready Midsection
Let’s be real — a lot of pole dancers think they’re training their core… but then wonder why their Ayesha is shaky, their inverts gas out halfway, or their lower back screams after class.
And if you’ve ever looked at my abs and thought, “She must just do a ton of crunches” — nope. They might be fun to flex but my abs are first and foremost the foundation of my strength. Without them, I wouldn’t have the control to hold shapes, descend without plummeting, or stay injury-free as I push my limits.
The kind of core strength pole demands isn’t about doing endless sit-ups. It’s functional — meaning it works in every direction, under load, and in motion. It’s what keeps you locked in an Ayesha, powers you into an invert, and stops you from wobbling like a leaf when you hit a static pose.
Here’s the thing: when you train for function, the “abs for the ‘gram” often show up anyway.
My Core Journey: From Crunches to Pole Power
My “secret” to strong abs isn’t really a secret – it’s consistency. I trained my core for at least 5-10 minutes a day for over a decade. When I first started, I trained core like most people — for aesthetics. Crunches, sit-ups… which are awesome if you’re trying to build a washboard but not the primary focus if you’re trying to get strong AF.
Over time, I got tired of being weak, and I really got tired of having back pain because of it. I shifted to training my core for function over looks. That meant fewer sit-ups and way more carries, anti-rotation drills, and full-body movements that made my abs work with the rest of my body.
That’s when I started noticing the big changes — not just in my training, but in how effortless everything felt. Funny enough, that’s when they really started to pop. Aesthetics followed functional training.
Why Pole Demands More Than Just Crunches
First, I want to make it clear that I’m not anti-crunch. I’m anti only doing crunches.
Your core isn’t just one muscle. It’s a team made up of your rectus abdominis, obliques, transverse abdominis, spinal erectors, glutes, hip flexors, and even your lats.
Pole demands that team work together to:
Move your spine
Resist movement
Transfer power between your upper and lower body
If one part of that team is undertrained, it can lead to the very issues dancers told me about in my survey last winter – slow progress, feeling generally weak, low back pain, and tricks that never quite feel secure.
The Five Pillars of a Pole-Strong Core
Here’s what your core needs to do for you on the pole — and why crunches alone won’t cut it.
Flexion – Bringing your ribcage toward your hips.
On pole: Cradle, inversions, violator
Why it matters: Lift your legs with control, not momentum.
Try: Hanging knee raises, hollow holds, V-ups, and yes crunches and sit ups
Extension – Opening the front of your body.
On pole: Superman, laybacks, Titanic
Why it matters: Balance backbends with strength so you’re not “hanging” on your spine.
Try: Arrested superman, back extensions
Lateral Flexion – Side bending strength.
On pole: Side climbs, Cupid, Ayesha
Why it matters: Stability and control in side-facing poses.
Try: Side planks with hip lifts, Laying toe taps
Rotation – Twisting the spine.
On pole: Allegra, ballerina, spiral transitions
Why it matters: Makes spins and transitions smooth and fluid.
Try: Cable woodchops, Russian twists
Isometric (Anti-Movement) – Staying rock solid under load.
On pole: Ayesha, iron X, chair spin
Why it matters: Keeps shapes steady, protects your spine, builds endurance.
Try: Pallof presses, suitcase carries, planks
The Real Core Training Formula for Pole
If you want a core that works with you, not against you, here’s what matters most:
Train in every direction — not just flexion.
Blend static and dynamic work so you can hold and move with control.
Progress over time — add resistance, complexity, or time under tension.
Fuel your training — under-eating was one of the biggest nutrition mistakes pole dancers told me about. Without enough calories and protein, your core won’t grow stronger no matter how hard you train.
The Aesthetic Bonus
If you also want defined abs, you’ll need to progressively overload your core — just like you would with squats or deadlifts. That means adding load to your ab work, not just doing more reps. The good news? When you train your core for pole performance, you’ll naturally build the shape and definition most people are chasing.
Ready to Build a Core That Can Handle Anything on the Pole?
I’m putting the final touches on my Core Unlocked Training Ebook — built for pole dancers who want a midsection that’s every bit as strong in the air as it is impressive in the mirror.
If you want first dibs before it’s released to the public, hop on my email list. You’ll get it the second it drops — and your pole tricks (and your abs) will thank you.