Updated: Nov 15, 2022
Want to jump rope but afraid of leakage, pelvic floor pain or discomfort?
Then it’s time to strengthen the core canister 👏🏻👏🏻👏🏻
What’s the core canister? ▶️ diaphragm, transverse abdominals & pelvic floor.
It’s NOT normal to have leakage or pelvic pain when we workout ladies‼️
So…if you’re feeling a lot of pelvic floor pressure when trying to jump rope then stop and take a step back and RESTORE YOUR CORE! 🙌🏻
Your pelvic floor is an integral part of your core so we need to start with the basics and connect to our body ⬇️⬇️
📍 proper breathing patterns are ESSENTIAL
📍 address any tight muscles or muscle imbalances (adductors, hip flexors & glutes)
📍 alignment is everything
📍 understand that your body is an interconnected chain and that it needs to function as a whole
➡️➡️ Once your pelvic floor is strong and coordinating properly then start incorporating the jump rope 🏃♀️
Did you know that jumping exercises overtime can help strengthen your pelvic floor?! Yes!!! 👏🏻👏🏻 Just remember to stay connected to your body and you MUST keep your core engaged.
Jumping rope is a fun way to get some cardio in- plus it improves your power, agility & coordination 👏🏻👏🏻
Beginners ▶️ Start with a boxers shuffle or double jump between each rotation and find your rhythm 🎶
‼️Your pelvic floor muscles are just like any other muscle in your body!! They will strengthen overtime just like any other muscle in your body and you WILL see improvement‼️
Key points: Engage your deep abs & keep a soft bend in your knees.
I also highly recommend to jump rope on a thin mat or a gym floor to help soften the impact 😉