Practise battle rope workouts to sculpt your abs

The rope comes in various thickness and lengths. The exercise works on the muscles of the abs, back and glutes and is great for your upper body.

Kristina Das | Published: October 13, 2018 11:48 pm

The exercise works on the muscles of the abs, back and glutes and is great for your upper body. © Shutterstock

To burn fat and to build lean muscle battle rope exercise is perfect. The rope workouts can be done at home as well as at the gym. The rope comes in various thickness and lengths. The exercise works on the muscles of the abs, back and glutes and is great for your upper body. Here are some best rope workouts which you can practise easily.

Alternative waves
Step 1: Stand straight with your shoulder and legs apart.
Step 2: Hold the end of the rope in each hand and
Step 3: bend your knees slightly and draw your shoulders back.
Step 4: Then pull an arm upward creating a wave-like movement and as you bring the rope down.
Step 5: Keep the opposite arm upward.

Single arm plank waves
Step 1: Stay in a plank position while
Step 2: Balance on one arm and make a lateral wave with the battle rope with your other arm.
Step 3: Turn and switch to the other arm.
Step 4: Your hand should stay lifted but the rope can touch the ground.

Battle rope snake waves
Step 1: Stand with your feet apart and your knees half squat.
Step 2: Put your arms out and hold the rope in front of your body.
Step 3: So that the ropes criss-cross each other swing your arms out and back in rapidly to create a lateral wave.

Rope slams
Step 1: Stand with your feet apart and hold one end of the rope in each hand.
Step 2: Put both your arms up above your shoulders.
Step 3: Extend your knees and rise up on the feet.
Step 4: You will have to bring the rope down to the ground on full force from this position.
Step 5: Repeat the action.

Published: October 13, 2018 11:48 pm

Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on this website are for informational purposes only and not to be substituted for professional medical advice.

Know how exercise can improve our cognitive performance

These health benefits of kickboxing will impress you

About The health Site

TheHealthSite.com is India's largest health site with more than 40 lakh unique visitors per month. We focus on fitness, beauty, health, pregnancy and more.

Most popular health and wellness website in India in 2012 at the Website of the year awards.

health@corp.india.com

+91 – 22 – 6697 1234

91 – 22 – 2490 0302.

India Webportal Private Limited 135, Continental Building, Dr. Annie Basent Road, Worli, Mumbai – 400 018.

We respect your privacy

Know how exercise can improve our cognitive performance

These health benefits of kickboxing will impress you

About The health Site

Useful Links