4 Exercises to get your ayesha (at your desk)

4 Exercises to get your ayesha (at your desk)

Did you know that 81% of UK office workers spend between four and nine hours each day sitting at their desk, equating to an average of 67 sedentary days per person each year.

Yep, we're not lying. That's why us pole dancers need to start multi tasking so we can get our pole goals. That's right, turn your teams camera off and lets get down to business.

1. Wrist Stretches and Warm Ups


Wrist stretch x 45 seconds

Rotate x 10

If you don't know already you'll soon find out, ayesha is a wrist heavy move. We need to build up strength, stability and mobility. So facing our desks, put your hands firmly on the surface, fingers pointing towards our bodies and lean back. Once you feel the stretch hold for 45 seconds and only stretch as far as is comfortable.

Stay in this position and move from left to right, forwards and backwards to work on that wrist mobility. 10 times in each direction.

2. Planks and Push Ups


Push ups x max set

Plank x 45 seconds

That's right we need to get used to holding our body weight in our shoulders. You can do these exercises using your desk or chair, whichever is most comfortable.

Place both hands on the surface, shoulder width apart, feet hip width apart with your knees off or on the ground depending on your level. Begin to lower your chest to touch the chair or desk. Once at the bottom push back up! Now lets make this fun, challenge yourself everyday and see how many push ups you can do. Keep yourself accountable and complete this set on your first coffee break of the day!

On the last push up hold yourself in the plank position for 45 seconds, the next day 50 seconds, the day after 55 seconds and so on.

3. Tricep Dips


Tricep dips x 10

The perfect exercise to activate and strengthen your arms and core, the two key components of your ayesha.

Place your hands behind you onto a chair, so that your fingers face forward. Extend your legs and start bending your elbows. Lower your body until your arms are at a 90-degree angle. Lift your body back up until your arms are straight. A simple set of 10 everyday is more than enough to feel the benefits!

4. Crunches and Hollow Holds


Crunches x 10

Hollow hold x 20 seconds

Core strength is essential for stability, control and transitioning into and out of your ayesha. 

Sitting on your desk chair, move your behind to the edge, grip the chair at the base with your hands and lean back. Lift your legs in front of you, extend them out and bend them in, knees touching your chest. That's one! Now lets keeping going for 10.

On your 10th rep keep your knees to your chest (or as close to your chest as your mobility will let you) and extend your legs until they are straight. Stay here for 20 seconds, you can do it!

Now that didn't take long did it! Soon you'll be flying up on the pole into your very first ayesha.


Now go slay,
Xana Polewear
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