Pole strengthening moves: Works your upper back and shoulders: Place your heels against the bottom of a wall, bend forward, and position your hands shoulder-width apart on the floor. Walk your feet up the wall until your legs are parallel to the floor and your body forms a 90-degree angle (a); this works your upper back and shoulders. Raise your right leg to activate your core (b). Reverse to return to start. Thats one rep. Do 10.

Pole strengthening moves: Works your upper back and shoulders: Place your heels against the bottom of a wall, bend forward, and position your hands shoulder-width apart on the floor. Walk your feet up the wall until your legs are parallel to the floor and your body forms a 90-degree angle (a); this works your upper back and shoulders. Raise your right leg to activate your core (b). Reverse to return to start. Thats one rep. Do 10.

Original article and pictures take https://womenshealthmag.com site