When you want well-defined abs, you need to lower your overall body fat percentage. Even when you have a strong core, you may not be able to see your abs if they are buried under a layer of fat. You can try many ways to tone your abs and lower your body fat percentage, and one effective way to achieve good results is to jump rope. But how can you make certain changes to make the exercise more effective for your abs? Let's find out now!
How Does Jumping Rope Help Your Abs?
Is jumping rope good for abs? Yes and there are actually many different reasons why jumping rope is beneficial for your abs. for instance:
- It increases core stability. When you are jumping rope, you engage every muscle in your body from top to bottom. In such a demanding exercise, your core is under serious stress to stabilize your body. This is why jumping rope is beneficial for your abs.
- It helps burn calories. Studies show that 125-pound person can burn up to 30 hundred calories by jumping rope for about half an hour. If you pay attention to your diet at the same time, you will be able to torch calories in no time. By lowering your body fat percentage, you will be able to make your abs more visible and prominent.
Target Your Abs with These 8 Rope Jumping Exercises
Is jumping rope good for abs? Yes, it is, but you can try different variations to put more emphasis on your abdominal muscles. For instance, you can try the following variations:
- Jumping Jacks: You will have to skip rope while focusing more on your landing pattern. You can land with your feet in a wide or narrow stance to make the exercise a lot more challenging.
- One-foot Wonder: To make the exercise even more challenging, you can jump rope on one foot at a time. Just do 10-12 reps per foot and then switch to the other side.
- Skip and Twirl: To add variety to your workout, simply start by jumping rope but then twirl the rope and swing it to one side of your body at a time. The combination of skip, twirl will make the exercise more exciting and effective too.
- Heel Kicks: Jump rope while keeping your arms and back straight, tummy tucked, and knees bent. Then, straighten your left leg out and touch the floor with your heel. Repeat the same with your other leg.
- High Knees: You just have to jump rope as usual, but you need to lift your knees high up to make it look as if you are jogging. Be sure to keep your stomach tight throughout the exercise.
- Forward Scissors: While jumping rope, you have to skip over the rope but land with one of your feet forward. Skip again and change your landing position with your other foot forward. This will engage your abs and help you have a stronger core.
- Wounded Duck: Jump rope while keeping your heels apart but be sure to land with your toes and knees facing inward. Then, jump again but this time turn your knees and toes outward.
- The Skier: Start jumping rope as normal but then jump several inches to your left. Jump again and now land several inches to your right. Keep alternating to give your abs an extra burn.
Other Effective Exercises for Your Abs
Is jumping rope good for abs? It certainly is, but you can try many other exercises as well to make your abs more prominent. For instance:
1. V Sit-Up
Lie on the floor with your hands by your sides. Keep your palms down.- While keeping your right leg straight, lift it up and then raise your upper body at the same time. Now, reach for your left hand to the outside of your right leg.
- Slowly return to the starting position and repeat the same with your other side.
2. Plank with Knee to Elbow
- Start by getting into a plank position.
- Engage your core and keep your hips level all the time. Now, lift your left leg and bring your knee to your right elbow.
- Return to the original plank position and repeat the same with your right leg. Do the movement for 30 seconds.
3. Pilates
Lie on the floor with your hips and knees bent at a right angle. Keep your hands by your side.- Lift your shoulders, head, and upper back up and begin to pulse your arms while taking deep breaths. Be sure to engage your core.
- You should continue with the exercise until you hit 100 arms pulses.
4. Slow Bicycle
- Lie on the floor with your knees bent at a 90-degree angle.
- Take your hands behind your head and slowly lift your upper body until your shoulder blades are not touching the floor.
- Extend your left leg and slowly push your chest towards your right knee.
- Slowly return to the center point and then repeat the same with your other leg.
- While performing the movement, keep your elbows flared and breathe out when twisting your body towards your bent knee.
5. Side Plank and Leg Lift
Lie on the floor and then roll over your right side first. Keep your knees straight.- Keep your right elbow on the floor and lift your body up. Put your weight on your forearm and elbow.
- Engage your core and try to lift your hips up until your body is in a straight line. Now, slowly lift your left leg up, hold the stretch for a few seconds, and then return to the starting position.
- Repeat the same with your other side.