Why Your Invert Feels Floppy (and the Core Connection Most Dancers Miss)
If you’ve ever kicked up into an invert and felt like you just… flung your legs up and came right back down, you’re not alone. Most dancers blame their grip, sweat, or even “not being strong enough” when they can’t hold an inversion.
But the truth is: sometimes it’s not your hands, your pole, or your strength. It’s your core stability.
And not in the way most people think. You need to stabilize your torso and “stack” your body in the right position before you even leave the ground.
Today, let’s break down the connection between core stability and inversions, why your setup might be sabotaging you, and which exercises will actually train your body to lock into that powerful stacked position.
The Core Isn’t Just Abs – It’s Your Power Base
When pole dancers talk about “core strength,” a lot of us instantly picture six-pack abs or endless crunches. But in athletic training, the core is way more than that.
Your core is your entire trunk: your abs, obliques, spinal stabilizers, glutes, and even the deep muscles that help you control your breathing. Its #1 job? Create stiffness and stability through your torso so your arms and legs can generate power without leaks.
If your core isn’t engaged or aligned, you’re basically trying to throw power into a leaky bucket. And when it comes to inversions, that leak usually shows up in your low back and rib cage.
Stacking: The Core Technique for Inverts
Here’s the game-changer most dancers miss:
Before you invert, your ribs and hips need to be stacked.
That means:
Rib cage pulled down and connected to your hips
Tailbone slightly tucked
Back flush to the pole (no arching space in between)
When your ribs flare up and your low back arches, your abdominal wall stretches long. This is common with dancers who have an anterior pelvic tilt (which is not inherently a flaw – it’s just a position). But when you invert from here, your abs can’t contract as powerfully. You’re basically asking your core to fire while it’s already “unloaded.”
The result? Your legs fly up, but your torso doesn’t stabilize. Cue the floppy invert.
Now flip that script: when you pull your ribs down, tuck your tailbone, and knit your ribs toward your hips, you create a solid foundation. Suddenly your abs and obliques are primed and locked in, ready to anchor your body as you lift into your inversion.
This is why, in the video, you’ll see the clear difference between:
Ribs stacked: No gap between your back and the pole, abs tight, body stable.
Ribs flared: Arch in the low back, ribs popped, abs stretched – floppy city.
That little adjustment can make the difference between “kicking and praying” and feeling like you floated into your invert.
Why Stacking Makes You Stronger
From a science standpoint, stacking puts your core into its most efficient position.
Muscle length-tension relationship: Muscles generate the most force when they’re neither too stretched nor too shortened. By stacking, your abs are in the sweet spot for maximum contraction.
Intra-abdominal pressure: Pulling your ribs down and tucking your tailbone helps you brace, creating internal pressure that stiffens your trunk (think of a soda can that’s pressurized vs. one that’s crushed).
Force transfer: With your trunk locked, power from your pulling arms and lifting legs transfers directly to the pole instead of leaking out through an arched back.
Stacking isn’t just “better form.” It’s physics.
Exercises to Build Rib-to-Hip Control
So how do you train your body to naturally find this stacked position? By practicing movements that teach you to knit your ribs to your hips under tension.
Here are four exercises I love to program for pole dancers building their inversion strength:
1. Forearm Plank (Ribs to Hips)
Yes, it’s basic – but brutal when done right.
The difference here is the cue: don’t just hold a plank. Focus on pulling your ribs toward your hip bones.
Start in a forearm plank, shoulders over elbows.
Tuck your tailbone slightly.
Exhale and think about knitting your ribs down toward your hips.
Hold while breathing steadily – don’t let your ribs flare as you inhale.
This teaches your core to stay stacked even under static load, just like you need before an invert.
2. Pallof Press (Anti-Rotation Rib Control)
The Pallof press is a standing core stability drill using a band or cable. It challenges you to resist rotation while staying stacked.
Anchor a band at chest height.
Stand sideways to it, holding the handle to your chest.
Step out until there’s tension, then press the band straight out.
Don’t let your ribs flare or your body rotate – stay stacked!
This builds the ability to maintain rib-to-hip connection under dynamic tension, mimicking how your core must resist twisting as you kick into your invert.
3. Deadbug (Ribs Stay Down)
The deadbug is a classic for teaching rib control while your arms and legs move – aka the exact coordination you need for inversions.
Lie on your back, knees over hips, arms straight up.
Press your low back into the floor by knitting your ribs down.
Slowly lower opposite arm and leg toward the floor.
Keep your ribs glued down the whole time – no flaring!
This conditions your body to keep your trunk stable while your limbs move, just like when your legs lift into an invert.
4. Bird Dog (Stability on All Fours)
This one looks simple, but when done with the rib-to-hip focus, it’s a core killer.
Start on hands and knees.
Pull your ribs down and tailbone slightly tucked.
Extend opposite arm and leg slowly.
Keep your torso locked – no arching, no rib flare.
The bird dog challenges your stability in a cross-body pattern, which is key for controlled, graceful inverts.
Why Form Beats Reps (Every Time)
Here’s the kicker: none of these exercises will work if you just blow through them for reps.
The magic is in the form. Every single movement needs to reinforce that rib-to-hip connection. If you’re planking with ribs flared, you’re practicing the same pattern that makes your invert slippery.
So go slow. Breathe. Check yourself in the mirror. Ask: are my ribs stacked over my hips? Is my core braced, or leaking?
Training is about quality, not just quantity. Especially if you want results that carry onto the pole.
Putting It All Together
Next time you set up for an invert, pause and check your alignment.
Are your ribs stacked over your hips?
Is your back connected to the pole, or is there daylight between you and the metal?
Do you feel braced through your trunk before you even kick?
If the answer is yes, congratulations – you’ve built the foundation for a solid, controlled invert. If the answer is no, don’t panic. It just means your core mechanics need some training.
Final Thoughts
Pole dancers love chasing big tricks, but the truth is that the details make the magic. A little rib stacking can mean the difference between kicking and sticking.
The good news? You don’t need to spend hours in the gym to fix it. With a handful of smart, form-focused exercises and awareness of your rib-to-hip connection, you can transform the way your inversions feel.
And once your body learns to stay stacked? You’ll not only hit your inverts more cleanly – you’ll unlock control, stability, and endurance for every trick you try after.
Need a Plan for a Stronger Core?
This is just the beginning. My Core Unlocked training ebook is dropping in just a few weeks – and it’s built to finally make core training for pole simple and effective.
Here’s why you’ll love it:
Just 6 minutes a day → easy to stay consistent (no overhauling your schedule).
No equipment required → train anywhere, anytime, even from home.
Designed specifically for pole → every rep strengthens the exact patterns that make tricks stick.
This isn’t about doing endless crunches. It’s about building the kind of core that makes your inverts, ayeshas, and transitions feel powerful, controlled, and effortless.
👉 If you want to be the first to grab it the second it drops, join my email list here: [insert link]