Pole Dance burns up to 1000 calories in 1 hour and draws arms and abdomen –

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Leave shyness at home. Here, the secret is to feel powerful and not be ashamed to take risks. “In each class, you challenge yourself with a new movement and realize how capable you are of overcoming yourself”, says Kessie Bianco, pole dance master coach, from São Paulo. With boosted self-esteem, it won’t be a problem to hang from the bar – even upside down. But don’t worry, you’ll learn a little at a time: start with the turn (you can learn it in the first class), then comes the support, until you’re able to do an entire choreography. And you don’t need to be in shape to start: even the fattest ones can rock the sport, just try. “A student of mine weighed 147 kilos. She lost 28 pounds in three months and is now a pole dance instructor.” The rapid transformation is the result of a high caloric expenditure: between 890 and 1,100 calories in a single hour. In addition to losing weight, you soon notice more toned muscles – arms and core are always contracted in isometry! – and less cellulite, because the barbell acts like a lymphatic drain as your body passes through it, from the very first class. After learning to master the movements and joining them in a fluid and sensual way – it requires strength and lightness at the same time – you are ready to present a mini-choreography, which is developed over five classes. “Pole dancing is not just about thong panties, no. On the contrary, women gain body awareness and a lot of confidence inside and outside the room”, guarantees Kessie.