Spinal Stability vs. Six-Pack Abs: Training the Core Pole Dancers Actually Need
When most people hear “core training,” they think about crunches and sit-ups – the kind of work that builds a six-pack. And hey, there’s nothing wrong with wanting visible abs. But pole dancers need more than definition, they need strength, stability, and control.
The truth is, there are two sides of the core coin:
The muscles that make your abs look good (hello six-pack).
The muscles that make your core function well (spinal stabilizers).
And here’s the best part: training both makes you a stronger, more powerful, and more resilient pole athlete.
The Muscles Behind Your Six-Pack
Let’s start with the ones everyone knows:
Rectus Abdominis – These are your “six-pack” muscles, the ones that flex your spine (think crunches, sit-ups, tuck-ups).
External Obliques – The outermost side muscles that help you bend and twist.
Training these muscles gives you visible abs and makes you strong in spinal flexion – a movement pattern pole dancers use constantly.
Think about it:
Inverts
Shoulder stands
Sitting up from a layback
Compressing your abs to hold a tucked spin
Without spinal flexion strength, all of these moves feel sloppy, weak, or downright impossible. So yes – chasing a six-pack can pay off for your pole skills.
The Muscles That Stabilize Your Core
Now let’s look at the muscles that don’t always make it into Instagram selfies, but are absolute game changers for pole:
Transverse Abdominis (TVA): Wraps around your torso like a corset, keeping your spine and pelvis stable.
Internal Obliques: Work with the externals for rotation, plus help brace and stabilize.
Multifidus: Small but mighty muscles running along your spine, keeping each vertebra in line.
Diaphragm + Pelvic Floor: Team up with your TVA to create deep stability when you breathe and brace.
These stabilizers don’t flex your spine the way your six-pack does – they resist motion. That’s what allows you to:
Hold an Ayesha without wobbling
Keep your ribs stacked over your hips in an invert
Transition smoothly between tricks without collapsing
Protect your lower back during heavy training
They’re less about “look” and more about longevity, performance, and injury prevention.
Exercises for Both Sides of the Core
Here are a few examples of how training can target each side:
Six-Pack Builders (Spinal Flexion):
Crunch variations
Hanging leg raises
Tuck-ups on the pole
Spinal Stabilizers:
Dead bugs (anti-extension)
Side planks (anti-lateral flexion)
Bear Crawl Hold (anti-rotation + stability)
The magic happens when you combine them. A program that blends spinal flexion and spinal stability gives you both visible abs and pole power.
Why Pole Dancers Should Train Both
Pole isn’t just about looking strong– it’s about moving strong. You need the spinal flexion power of your six-pack to invert cleanly, and the spinal stability of your deep core to hold shapes and transitions without strain.
Together, these muscles give you:
Better control: No more flailing into tricks.
Cleaner lines: Stability creates stillness and elegance.
More resilience: Strong stabilizers protect your back and shoulders.
Performance abs: Visible definition that also does something on the pole.
The Good News: You Don’t Need Hours in the Gym
Pole dancers are busy. You don’t have time to tack on 25 minutes of ab work after every class. The good news? You don’t need to.
You can train both spinal flexion and spinal stability in just 6 minutes a day from home with a structured plan. That’s exactly why I created Core Unlocked – a cross-training ebook program designed to give pole dancers a functional, pole-ready core without guesswork or wasted time.
It’s simple, progressive, and equipment-optional, so you can do it anywhere.
👉 Core Unlocked is launching in just a couple of weeks. If you want to build a pole-ready core in 6 minutes a day, this program will show you exactly how to train the muscles that matter most – for strength, stability, and yes, even definition. Sign up for my email list below to be the first to download it.