National Fitness and Sports Month: Jump Rope Basics part 2

Here are the Basic Techniques you must learn to jump rope effectively.
Below are five tips that will help you get the most out of your workout.


Tip 1: Work your calves. if your are worried about your calves getting bigger, no worries. Through this low impact aerobic exercise, you will lose fat around your calves and get them toned before they get any bigger.

Tips 2: Just breathe. Abdominal breathing reduces the amount of leakage and will strengthen your pelvic floor muscles. Bladder, uterus and vagina weakness often occurs in women who have had children and or women struggling with obesity. This is real and many women are too embarrassed to talk about this issue but it is important to know you can strengthen your body once again.

Tip 3: Do your kegels. Kegels are pelvic floor exercises that I suggest you do throughout your day. This will allow you to jump rope for longer periods of time and also reduce leakage.

Tip 4: Plug it! While you are working on strengthening your pelvic floor muscles – I highly suggest to recur to tampons. It worked wonders for me. It allowed me to continue extending my jump rope workout time and avoided any discomfort from leakage. It really works!

Tip 5: Go before you start. Always empty your bladder before you begin your jump rope workouts. Drink water while you jump rope. Do not take big gulps, small swigs will keep you from having to stop your workout to go to the rest room.

Note: The process can be frustrating at first, but do not give up! If you step on the rope just go back to starting position and start again and again and again. I started with 2 minutes and now I can jump rope for more than 1 hour. If I can do it then you can do it! I know you can!