Diet and Exercise Tips for RI Dolls Dancers

exerciseIt’s no secret that a stripper’s greatest asset is her body. That’s why it’s important to stay in great shape by eating healthy and exercising. Yes, you get a lot of exercise dancing and swinging around a stripper pole, but you need to exercise above and beyond your normal routine.

Keep reading to learn a bit about an average stripper’s diet and exercise routine, so you too can have a kick-ass body that will earn you large sums of money at RI Dolls.


Since the name of the sexy-body-game is to have as less fat on your body as possible, you need to incorporate at least an hour of exercise 5-7 days a week. It’s okay to have some junk in your trunk. There are a lot of customers that prefer a little something to hold on to and not a stripper who is thin as a rail. But what is not okay is cottage cheese thighs. The ideal exercise regimen for a stripper is yoga and weight training. Yoga is a very catabolic activity, which means it will break down muscle tissue so you will not get bulky. Adding in weight training will give you nicely defined muscles, but will not bulk you up. Here’s an example of a well-rounded exercise routine for one week:

  • Monday: Ashtanga Yoga in the morning, on an empty stomach
  • Tuesday: Weight training any time of the day
  • Wednesday: Hot Yoga in the afternoon
  • Thursday: Weight training any time of the day
  • Friday: Ashtanga Yoga in the morning, on an empty stomach
  • Saturday: Ashtanga Yoga in the morning, on an empty stomach
  • Sunday: Run 3 + miles in the morning

My weight training routine looks like this:

  1. Squats:  3 sets of 20 reps, 120-second rest between each set
  2. Stiff-leg deadlifts:  3 sets of 10 reps, 120-second rest between each set
  3. Rest for 5 minutes
  4. Dumbbell lunges:  4 sets of 12 reps, 90-second rest between each set
  5. Hanging crunches:  4 sets 90 seconds rest between sets


Instead of going on a diet, make healthy permanent changes in the way you eat. Everyone’s body is different, and what works best for one girl won’t work well for another. The key is knowing your body. If you bloat quickly after eating pasta, then limit your carbs and gluten. Stick with lean protein and lots of fruits and veggies. A lot of girls have done well on Atkin’s and South Beach diets.

If you have a hard time figuring out how much to eat each day, Weight Watchers would be a good diet to follow. This program teaches you about making healthy food choices and proper portion sizes. Weight Watcher’s points system makes it really easy to keep track of everything that goes in your mouth.

If you have will power and a little knowledge about healthy foods, then there is no reason why you can’t take control of your diet and make healthy choices on your own, without some type of program telling you what you can and cannot eat. The average stripper at RI Dolls eats cereal or oatmeal and a piece of fruit for breakfast. A small salad or sandwich for lunch. And a small piece of lean chicken or steak and a side of veggies for dinner. Just make sure you don’t smother your sandwich with mayo or drown your steak in A-1 steak sauce. Try to cut out as much bread as possible. If you can, reduce or eliminate dairy from your diet. And don’t even think about eating that piece of birthday cake!

If you find yourself hungry between meals, perhaps you should spread your food out more and eat 5 small meals a day instead of 3 bigger ones. This can be easily done by eating your typical breakfast at your usual time. Then a couple hours later eating half of your sandwich. Then a couple hours after that, eat the other half of your sandwich. Then eat your dinner a little earlier than usual, and end your day with some raw veggies. If you are still hungry between meals, then munch on celery sticks, cucumbers dipped in hummus, or just drink a large glass of water. Most hunger pains are actually signals of thirst.

Now you should have a good idea as to what an average stripper does to keep her sexy body in shape. It all boils down to eating right and getting plenty of exercise. Don’t forget that drinking at least 48 ounces of water a day is also essential for your health. It will keep your skin looking nice, too. And, always get at least 8 hours of sleep a night.