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Rope Exercises to Develop Core Strength

Rope Exercises to Develop Core Strength

Alternating Waves

Everyone’s got a six-pack underneath their gut. It’s just hard to see. All you need to do is lower your body fat to anywhere from 6%-13%, and your abs will show whether you like it or not. The hard part is getting that lean. Thankfully, battle ropes are perfect to reveal your abs.

A 2015 study in the Journal of Strength and Conditioning Research found that battle ropes in particular were amazing at engaging the obliques while torching the love handles.

Battle ropes serve as an excellent cardio workout, while attacking the weak areas of your core at the same time. Let’s look at some simple and powerful ways to exercise your core with the help of ropes.

The Biceps Wave

Hold one end of the rope in each hand. Stand up straight. Keep your feet shoulder-width apart. Now, whip one arm upwards and create a wave-like movement in the rope.

Then do that with the other hand as well. Keep repeating this alternating movement while keeping your core tense and under control.

Tuck your elbows in. As long as you tense your stomach and use your biceps to do all the work, you’ll begin to feel an incredible burn in your core. Embrace it. This is the simplest, most popular battle rope exercise there is.

Super Slams

This exercise is great for stress release and makes a lot of noise.

Stand with your back straight and feet shoulder-width apart. Hold one end of the rope in each hand.

Bend your knees slightly and stand on the balls of your feet as you yoink your arms up in the air, taking the ropes with them.

Then slam the ropes back onto the ground.

Inhale as you hoist the ropes, exhale as you slam them down. Keep up this movement and bring the rope up as high as possible with every yoink.

This is a fantastic exercise that torches the core and burns a lot of calories at the same time.

The impact from this exercise should improve the bone density in your upper body as well. Your core will need to fight to keep your entire body stable.

Also, never ever slouch.(You should never feel a pain in your lower back. If you do, you’re doing it wrong.)

The Russian Twist

Sit on the ground in a boat pose. Hold one end of the rope in each hand.

Your knees should be slightly bent.

Your back should be flat.

Your hips should be stationary and all the force should come from your arms, which will then twist the rope from side to side of your body.

This will force your core to act as a stabilizer.

If you’re doing this correctly, your upper body will lay at a 45-degree angle as you maintain the tension in your core.

This exercise, like normal Russian twists, is fantastic for the obliques.

Alternating Waves

Alternating waves are one of the most popular battle rope exercises. To perform the move, wrap the center of the rope around a sturdy object, like a pole or the support of a squat rack, and pull both sides of the rope straight so they’re side-by-side and even.

Beginner Battle Rope Workout for Weight Loss

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