I recently started pole fitness and have been trying to strengthen my stomach muscles and my arms. I had a search around online and there is a massive shortage of helpful sites, so I decided to do my own!
I am no expert, so you will have to bear with me with the photographs, my back and arms are never as straight as they should be!
Superman: on all fours (knees and hands shoulder/hip distance apart) lift alternate hand and leg and extend straight out, return to kneeling and swap over. Repeat 3 mins.
To extend the exercise you can hold your legs up at right angle from hips to knees and knees to feet, or once you have lifted your shoulder you can twist elbow to opposite knee then lower and alternate side on the next lift.
Curls: using hand weights, standing starting with weights by your waist curl arms up to shoulder