Micro Bends and Toe Points - The extended version! - Tutorials by @Elizabeth_bfit

[@OutHereTrynaFunction]

That tip about externally rotating when doing leg raises is everything! I always would cramp up so much but with this tip it is much less-thank you for this awesome video!

[@Elizabeth_BFit]

YAYYYY for break throughs!!! So happy to have helped you on these!!

[@dhickey5919]

You've pointed out in several videos how important it is to practice with best form; otherwise, when under stress you will revert to what is more safe and comfortable. Great training advice with whatever challenges come your way.

[@Elizabeth_BFit]

Absolutely! Best of luck to you in your training.

[@sp4c3warrior4]

You are the only pole instructor that I know who is teaching these as isolated exercises for improving the lines! So much appreciated! I will definitely do them every day!

[@Elizabeth_BFit]

Thank you so much for the feedback! These will help your lines significantly. The problem is that we so often only think about our lines when the camera is on us and the pressure is on...it's too late then. Looking forward to seeing your new and improved lines!

[@ST-sk1ew]

I recently started my pole journey and have been padding my classes with your videos! I love how you build your videos around foundation and technique and conditioning. It's not the most exciting stuff for a beginner, but getting these nuggets of wisdom is what's gonna help me be able to have a long injury free pole journey

[@Elizabeth_BFit]

Yayyyy! That makes me so happy to hear that you are taking the time to focus on foundations, technique and conditioning! And welcome to the amazing pole journey, enjoy the ride!! Best of luck to you in your training. If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for celebration, feedback and pointers. facebook.com/groups/EBFitPolers/

[@janicepoetiray4654]

Just exactly what I need, thank you so much for sharing this!

[@Elizabeth_BFit]

You are so welcome Janice! Happy to help!

[@mazstone6787]

Fantastic video - have been passing on to my students who are prepping for comp right now! Thank you!

[@Elizabeth_BFit]

Fantastic! This one is definitely a great one for comp prep! Best to all of your pole babes in their upcoming competitions!!!

[@МиленМаринов-щ4ы]

This tutorial is also very useful for me .I will start to do every day .Thank You Elizabeth for the wonderful explained and very good performed tutorials!

[@Elizabeth_BFit]

Wonderful!

[@marybiton5559]

Awesome! Loved this thanks so much will incorporate it into my daily training

[@Elizabeth_BFit]

You are so welcome Mary.

[@taylorbird4303]

Great video, thank you!

[@Elizabeth_BFit]

Glad you liked it!

[@h3Xh3Xh3X]

My quads thank you for the external rotation cue!

[@Elizabeth_BFit]

Yayyyyy! It makes such a difference!

[@sooziecampbell8712]

Hi Elizabeth, I find that I often get cramp in my calves when I point my toes properly. Do you have any tips to avoid this? Great exercises. Thank you. I will start working on them tomorrow.

[@Elizabeth_BFit]

We all have different limits before our body is maxed out. Pay attention to how many toe point reps you can do before your calves start cramping. If they tend to cramp after 15 reps then work on just doing 10-12 reps for a few weeks and then slowly add one or two more at a time each week or month after that would be my recommendation.

[@pr1nc3ss75]

Your videos are amazing thank you so much. Can you do a deadlift video? Particular either iguana or shouldermount I am having trouble getting my hips over my head for a lift.

[@Elizabeth_BFit]

Thank you! Here is a playlist of videos on training and strengthening your shoulder mount: kzbin.info/www/bejne/qH6tZ5pvlr2cp6M

[@steve-o6413]

Amazing mind for Teaching and a Amazing disciplined body as well, right down to your Toes. Love your Videos as well...

[@Elizabeth_BFit]

Thank you Steve-o

[@CecileSolange]

If done daily, how long will the microbends take to vanish?

[@Elizabeth_BFit]

Everyone learns and develops strength and awareness at their own rate so no way to say. But I can say that there is a direct correlation between the amount of time you put it working on these and how quickly the micro bends go away. So add them into your regular training!

[@emmamurphy8165]

Hey Elizabeth, I wonder if you have advice or insight.. I have this recurring hip flexor injury that is caused specifically by these leg lifts.. it feels like something pops in a painful way. Would you know what muscle this is exactly and how to go about strengthening it so this stops happening?

[@Elizabeth_BFit]

Hard to say without seeing what exactly you're doing in action. If you have not done so already, I’d love to have you join my EBFit private Facebook group and share your videos there for feedback and pointers. facebook.com/groups/EBFitPolers/

[@jeanneehogan9295]

Hi there! I'm so happy I stumbled across your video!!! I've been poling for a bit and my microbends have been a sore point for me. :( Are these meant to be done daily, or should there be a rest period? Also, I have struggled with foot cramping when I point my toes since I started dancing. Other than hydration levels and magnesium and potassium deficiency, could there be any other reason for this? Would these point exercises help with this? Thank you!

[@Elizabeth_BFit]

Yes these can absolutely be done every day. Foot cramps can be caused by many things but consistent training can help ease them as long as there isn't a internal deficiency.

[@h0rsegurrrl]

So it's okay to "lock your knee" when you're working on active flexibility?

[@Elizabeth_BFit]

It depends on the situation and the individual. There is a time and a place for gently locking it out.

[@h0rsegurrrl]

@@Elizabeth_BFit can you make a video of exercises for active flexibility for bending your legs backward? Like for penchés, cocoon, eagle on the pole, foot-to-head poses, etc.? I have the hardest time with those.

[@KeonR21]

Plse need help with center splits

[@Elizabeth_BFit]

I have an online flexibility Training program as well as a pre-recorded workshop that focuses on center splits. More info here: elizabethbfit.com/flexibility-training/

[@michellegarrett-chambers6741]

This is great, thank you. Do you have a tutorial for Splits conditioning and back conditioning also?

[@Elizabeth_BFit]

Yes! You can find complete splits training in my online workshops here: elizabethbfit.com/flexibility-training/