Pole Dancers get great bums!
This might not be an association you automatically have but it's true! We use our butts in many ways - squats in warm up; a cheeky hip thrust or twerk; a squeeze here and there for elevating the leg in spins, splits, fan kicks or actually just whenever you're holding onto the pole and there's of course, a collection of derriere delicious pole moves too!
Plus, Bad Kitty say so, so it must be true! Technically we...CONTRACT - all. the. time.
Isometric contractions: think squeezing onto the pole to hold on for dear life. Your butt hardens, contracts, compacts as you squeeeeeeze to hold still on the pole!
Isotonic contractions: think when we move and transition and control the movement of our legs. Our glutes are either sliding together and bunching, or sliding apart and lengthening...that is, contracting while moving!
Time under tension: think controlled, precise movement of the legs, repetitively. Time under tension is essentially the theory that the longer you have a muscle contracting (which equates to tension) the more muscle growth you will have as a result.
And ta-daaaa beautiful butts, what a fabulous side effect of pole dancing! No wonder we love our booty shorts (and ya'll thought it was for the grip....muwahaha).
If you desperately need a pole dancer's booty, check out Dirdy Birdy's (fab Aussie Poler) quick booty workout! Be sure to stretch your butt out after - here are some glutes stretches!