You don't have to be a pole dancer to enjoy these easy but super effective exercises. Whether you're a regular poler looking for some complementary cross-training exercises or a complete pole newbie looking to improve your strength, our 6 favourite body-weight exercises can be done just about anywhere and don't cost a thing!

Bodyweight exercises are great because they can be easily modified to challenge anyone. Adding extra reps, performing the exercises faster or super slowly, and taking shorter breaks are just a few ways to increase intensity.

From sexy and fierce to classical and sublime, there is certainly no shortage of pole-men out there who are setting poles on FIRE and raising the standards of the international pole scene.   With so many high-profile women out there, we thought it was time to shine the light on the men of pole.  To inspire you with your own pole evolution, we’ve come up with a shortlist of the top 8 male pole dancers that you will definitely want to follow and fall in love with.

1. Peter Holoda

Whether it's a post workout protein hit, a healthy snack, or an energy boost to get you through your pole class, these yummy, easy to make

Are your neck, shoulders and upper back sore and tight?  It’s not just stress and poor posture that can cause this.  Not stretching after an exercise session can also lead to tension in these areas, eventually inhibiting your active lifestyle.  It’s important to incorporate a regular stretch routine into your daily habits to keep yourself active, and limit stress and injuries.