Pole Dancing for Fitness - Seated Pull Up - as part of the fitness series by GeoBeats.

We are going to do some strength training exercises, the first being a seated pull up. Go ahead and bring your hands way up high on the pole. Shoulder blades down the back. Abdominal muscles contracted. We are going to keep our chest just a couple inches away from the pole. And from here, using the legs to spot you, those feet on the ground, you can push off with the legs and pull your body up, shoulder blades down the back. And go ahead and come back down. And let us go up again and come back down. This is our seated pull up.

If you feel like this is too easy for you, you can lift up a foot and come back down. We want to fatigue the muscles in less than 10 reps. So if you are doing 10 of these, better make it a little bit more challenging for yourself. Let us do 1 more, and go ahead and come down.

Next time you do this, take the opposite arm above, so that we make sure that we do both hands. Shoulder blades down the back, abdominal muscles contracted. Pulling up, chest nice and close to the pole, and up. And you do not have to let the bottom hit the ground. It can hover. And let us go ahead and come down. And that is our seated pull up.