During jump rope exercises, your abdominals function as a stabilizer to protect your organs and spine from injury. The rectus abdominis, which is your six-pack muscle, absorbs shock that is generated while you bounce up and down like a spring. Thus, when you perform jump rope exercises, you are also training your abdominal muscles as well as your entire body, according to physical therapist Gray Cook, author of "Athletic Body in Balance."
Bounce Step
The bounce step is the fundamental jump-rope exercise to develop basic rhythm, coordination and muscular endurance, according to Cook. Stand with your feet together and swing the rope beneath you to jump over. Land on the balls of your feet and your toes as you jump at a rate of two jumps per second for 30 seconds. Keep your posture tall and look straight ahead as you jump.
Single-leg Jump
This jump rope exercise helps you determine if one side of your body is more coordinated than the other side. The more coordinated side should feel almost effortless when you jump and have better jumping rhythm, says Cook. Lift your right leg up so that your right thigh is parallel to the ground. Jump on your left foot lightly at a rate of two jumps per second for 30 seconds. Switch leg position without pausing and jump on your right foot at the same rate at the same duration. If one side of your body cannot jump at a minimum of 30 seconds without making a mistake, perform two extra sets on that side in each training session until you can jump without making a mistake.
Compass Jump
This exercise incorporates jumping in various directions of a compass point. Because you must keep your center of balance, your abdominals and hip muscle work to stabilize your body to keep your balance. Start in the bounce step position and hop back and forth about 6 inches away from your origin. Jump at a steady rate of two jumps per second for 30 seconds. Without pausing, hop side to side like a downhill skier about 6 inches away from your origin. Jump at a steady rate of two jumps per second for 30 seconds.
Expert Insight
To improve your stamina and burn more calories at the same time, perform all three exercises consecutively for 30 seconds each without rest between exercises. Increase your jumping time by 10 seconds in each exercise until you can perform 60 seconds of jump roping without getting too tired or making a mistake, suggests Coach Robert dos Remedios, author of "Cardio Strength Training." You should see significant progress within two weeks of training four to five days a week.
References
- "Cardio Strength Training"; Robert dos Remedios; 2009
- "Athletic Body in Balance"; Gray Cook; 2003
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