If you've got a flat stomach and want to keep it that way, jumping rope can be part of the solution. Likewise, this aerobic exercise can play a role in shedding fat and building a slim body. The method you'll employ as you jump rope for a flat stomach isn't special -- the keys are to keep your pace elevated and devote enough time to this simple exercise.
Allow Enough Exercise Time
Rearrange your weekly itinerary to include adequate spare time to allow you to jump rope for a flat stomach. Adults should get a minimum of 150 minutes of moderate-intensity aerobic exercise per week; if you already have a flat stomach, jumping rope for this length of time can help you maintain your physique. If you need to burn fat, however, you must increase the duration of the workout. If possible, devote 300 minutes to jumping rope every week.
Variety is the Spice of Life
Approximately 300 minutes of aerobic exercise per week is ideal for fat loss, but most people won't be able to jump rope for this length of time. Instead of cutting your workouts short, supplement your rope jumping with other effective aerobic exercises. Options to consider include jogging, swimming, skating, riding a bicycle, hiking, playing soccer, dancing or taking a step aerobics class. By doing other types of aerobic exercise, you are less likely to become bored, which is important for staying dedicated to your workout routine. To maximize your workout, whatever the activity, keep your tempo elevated.
Make Other Healthy Changes
Harvard Health Publications notes rope jumping burns calories at the same pace as running at 6 mph and treading water. It can be difficult, however, to build a flat stomach through aerobic exercise alone. Add a minimum of two strength-training workouts to your weekly fitness plan, as this form of exercise raises your basal metabolic rate to burn more calories. Lower your caloric intake by avoiding fatty and calorie-rich foods.
Keep Yourself Comfortable and Healthy
Preventing injury is very important when jumping rope or doing any other exercise. Evaluate your surface and jumping style. Jump rope on a soft surface -- rubber mats are ideal. Keep your knees slightly bent and avoid jumping more than an inch off the ground. To add variety to your routine, incorporate variation jumps such as cross-overs and double-unders.
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- U.S. Department of Health and Human Services: How Much Daily Exercise is Best for Weight Loss?
- Cleveland Clinic: Aerobic Exercise
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- WeightLossResources.co.uk: How to Make Your Body Burn More Calories
- Muscle & Fitness: 12 Laws of Fat-Burning
- Fused: 5 Steps to Jump Rope Like a Pro