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Does a Jump Rope Work Out Abs?

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
Does a Jump Rope Work Out Abs?
Jumping rope is a full body exercise. Photo Credit Jupiterimages/Comstock/Getty Images

A jump rope is a simple training device that gives you the ability to work out at any location. Although the motion involved with jumping rope looks basic, you do a lot of work while hurling the rope around your body. Not only do you burn calories, but you also engage a several muscles, including your abs.

Type of Exercise

Moving your limbs in a repetitive motion for an extended period strengthens your cardiovascular system and burns calories to promote weight loss. This also causes you to work multiple muscles throughout your body. Jumping rope works the calves, quadriceps, hamstrings, glutes, shoulders, back and arms. The abs also get worked because when you are hopping up and down on the floor, your abs contract to keep your upper body stable. You also have to contract your abs to generate force during jumps.

Parts of the Abs

The word "abs" is used as a general description when it comes to the midsection. Jumping rope works the rectus abdominis, transverse abdominis, and inner and outer obliques. These are all parts of the abdominal wall. The rectus abdominis is the large muscle in the main part of the stomach, the obliques sit on the sides of the stomach in a diagonal orientation and the transverse abdominis is deep inside the stomach. This muscle functions to draw the stomach inward. If you breathe heavily while jumping, the transverse abdominis will get taxed with more emphasis.

Intensity and Tricks

Doing a basic jump rope workout at a steady pace works the abs, but you can get a better effect by varying your workouts. For example, doing an interval routine in which you alternate back and forth between fast and slow jumping will tax your abs with more emphasis. Doing tricks like running steps, high steps and cross steps will also increase the workload on the abs.


The weight of your body is all you need to get a good workout with a jump rope, but by adding resistance, you will increase the effect on your muscles. Jump ropes come in different weights. The heavier the rope, the greater effect you will experience. This weight is distributed in the handles, or the rope itself is constructed out of thicker, heavier material that makes it harder to swing. You also have the option of wearing added resistance on your body such as ankle weights or a weighted vest.

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