Pole Dance Exotic: A Complete Guide to Style, Benefits, and Training
What is Exotic Pole Dance?
Exotic pole dance is a style of pole dance that combines floorwork, musicality, and movement control, practiced primarily in heels.
It is a structured sport, present in specialized schools and international competitions, which requires strength, mobility and body awareness.
Exotic pole dance is a fascinating and technical discipline that combines pole dance, floorwork, musicality and conscious sensuality.
In recent years it has become one of the most practiced specialties in pole dance schools, both at amateur and competitive levels, establishing itself as a complete, intense and deeply expressive style.
Physical Benefits of Exotic Pole Dance
Complete muscle training
Exotic pole dancing involves:
- deep core
- buttocks and legs
- shoulders and back
- stabilizing muscles
The ground and pole work makes this style a functional and intense workout.
Improved balance and mobility
Wearing heels improves:
- balance control
- hip mobility
- ankle stability
- neuromuscular coordination
Mental Benefits of Exotic Pole Dance
Exotic pole dancing helps to:
- improve self-esteem
- increase personal safety
- reduce stress
- develop body awareness
It is a style that strengthens the relationship with one's body and with movement.
It is a discipline that teaches you to inhabit your body, without judgment, developing trust and awareness.
How to Train in Exotic Pole Dance
Training at a pole dance school
Training in a specialized school allows you to:
- learn the correct technique
- reduce the risk of injury
- receive postural corrections
- progress safely
👉 WE ARE PREPARING AN ARTICLE WITH THE VARIOUS POLE DANCE SCHOOLS IN EUROPE IN CASE WRITE TO US AND WE WILL RECOMMEND THE NEAREST SCHOOL TO YOU
Workout at home with online courses
Home training is recommended for those who already have a technical base.
It is important:
- follow structured online courses
- use a certified pole
- train with protective accessories
👉 ExoticStudio.it is an online school dedicated to Exotic Pole Dance, designed for those who want to train, improve, and deepen their style. It's a space where technique and sensuality meet, through on-demand video lessons that guide practitioners along the way, from movement development to performance development.
Exotic Studio offers a structured and accessible method that allows you to train independently, following your own pace and goals. The project was born from the many years of experience of Valentina Domino, Ilaria Fenice, and Paola Melitaea, teachers with extensive experience in pole dance and exotic pole dance, supported by a team of guest teachers with diverse styles and backgrounds.
Pole Dance Exotic and international competitions
Exotic pole dance is present in international competitions with categories such as:
- Exotic Flow
- Exotic Hard
- Exotic Heels
- Exotic old school
- Amateur / Semipro / Professional / Star
Competitions evaluate technique, musicality, control and artistic expression, and other components that each organization decides and includes in its regulations.
During the competitions, there are judges who will then rate the athletes' performances, and whoever has the highest score will win their category.
The Importance of Warming Up in Exotic Pole Dance
Warming is essential to protect:
- knees
- ankles
- back
- shoulders
A good warm-up should include:
- joint mobility
- core activation
- preparation of feet and ankles
Training without warming up increases the risk of injury.
Exotic Pole Dance Shoes: Heel Heights and Styles
Heel height in exotic pole dancing
The most used heights are:
- 7” (approximately 17–18 cm)👉 FIND YOUR SHOES
- 8” (about 20 cm) 👉 FIND YOUR IDEAL SHOES
Heel height affects posture, balance, and movement style.
It is recommended to start with more manageable heights and gradually increase.
Ankle boots or sandals: which to choose?
Ankle boot
- greater ankle support
- ideal for beginners
- perfect for heavy floorwork
Sandal
- greater freedom of movement
- lighter look
- recommended for intermediate and advanced levels
Pleaser shoes are among the most used in exotic pole dance for quality, stability and resistance.
Depending on the choreography or workouts you need to do, sandals are recommended for some workouts where you work more on ankle mobility, and for other workouts, ankle boots are recommended for pole vaulting or where you need more ankle strength.
It's always advisable to consult with exotic pole dance teachers and seek advice from experienced professionals who can guide you to the best choice for your level and the course you're about to take.
Essential accessories: knee pads and protectors
Knee pads are essential in exotic pole dancing for:
- protect the joints
- prevent trauma
- train continuously
Professional knee pads are available on poledancetrading.com , including some of our own production , ideal for anyone who wants to buy or resell them in their own school or e-commerce site.
Or if you're an athlete, you can purchase them directly from our website and have our specialists advise you. They'll help you if you have any doubts about the size or use of each knee brace.
👉 Find your ideal exotic knee pad
Why choose professional equipment for exotic pole dancing?
Training with professional products means:
- greater security
- better performance
- lower risk of injury
On poledancetrading.com you will find:
- Pleaser shoes
- Professional knee pads 👉 LINK ABOVE 👆🏻👆🏻👆🏻
- accessories for schools and retailers
- Wholesale solutions for large quantities 👉 CONTACT US for more information