Jumping Rope

When it comes to crunch 'skipping rope' is an excellent exercise that is relatively easy, has a multitude of benefits and a low injury risk factor.

Instructions:

• Always warm up. Stretch your muscles pay particular attention to arms, shoulders, neck, calves and hamstrings. For a list of flexibility exercises with instructions & demonstration log on to: Flexibility Exercises.
• To begin with hold the rope with both the hands.
• Stand in an erect position and keep your hands at hip level with your palms facing forward.
• Keep your head up and your elbows bent at a comfortable distance from your body.
• Turn the rope with a motion of the wrists, push off from the balls of your feet and land lightly.
• If you are a beginner do only hundred repetitions on your first day, doubling that on day 2(with a rest day in between each workout).
• Once you finish, cool down and stretch your leg muscle.

Precautions:

• Always land with your knees bend and allow your entire foot to absorb the impact.
• Avoid landing just on your toes.
• Stay upright and do not bend forward at the waist.
• Elbows remain at your side and the rope should be turned with the wrists and forearms not your shoulders.
• Always wear a good quality pair of running shoes to absorb the impact.

NOTE: Always consult your physician before embarking on a new exercise.