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Does Jump Rope Work Abs? All You Need to Know

If you work out your abs consistently, chances are that you already have a six-pack! It’s just that there is a layer of fat over it, which is why it’s not visible. You can make it visible by losing excess fat, and here’s where the jump rope comes into play. So, does jump rope work abs? Let’s find out.

Jumping rope is an exercise where you swing a rope around your body and jump over it as it passes below your feet. The movement is consistent, which keeps your heart rate elevated, making jumping rope a very effective form of cardiovascular training.

Jump rope doesn’t work your abs directly. It strengthens your upper body and lower body, and it also stabilizes your core and pelvis as you jump. However, it is one of the most efficient tools that could help you burn calories and remove the excess fat, thus revealing your abs.

You can consider the jump rope a full body exercise. It helps build lower body strength as well as upper body strength. You’re working your calves, glutes, quads, hamstrings, abs, and obliques when you’re jumping rope. Also, when you’re controlling the force and swinging the rope around your body, you are engaging your forearms, back, chest, shoulders, triceps, and biceps.

Jump rope abs workout

Jump Rope Abs Workouts

Jump rope has a very simple concept behind it, but there are a lot of ways you can use the jump rope to your benefit. It helps build speed, agility, and explosive power. Jumping rope at a fast pace helps develop speed and agility, while variations of jumping rope, such as the double-under, help build explosive power.

You can warm up before weight training by jumping rope for a few minutes and mix things up by combining jump rope and bodyweight exercises for a workout. Also, there are plenty of intense workouts that solely involve a jump rope, and they also work your abs. Let’s take a look at some of these workouts.

Workout 1: Jump Rope Variations With Core-Strengthening Bodyweight Exercises

This workout is a mix of jump rope variations and some bodyweight exercises that target your core. Each set includes 30 seconds of jump rope variations followed by 30 seconds of the mentioned bodyweight exercise. There are 30 seconds of rest between every exercise, and I suggest you repeat the entire circuit 2-3 times.

Note: If you cannot perform a particular variation of the jump rope that has been mentioned, you can swap it by simply jumping rope at a fast pace for the given time.

  • Set 1: Sideswipe jump rope – 30 seconds
    Rest – 30 seconds
    Plank – 30 seconds
    Rest – 30 seconds
  • Set 2: Sprinting jump rope – 30 seconds
    Rest – 30 seconds
    Leg raises – 30 seconds
    Rest – 30 seconds
  • Set 3: Feet front to back jump rope – 30 seconds
    Rest – 30 seconds
    Ab crunchers – 30 seconds
    Rest – 30 seconds
  • Set 4: Criss cross jump rope – 30 seconds
    Rest – 30 seconds
    Bicycle crunches – 30 seconds
    Rest – 30 seconds
  • Set 5: Mummy kicks jump rope – 30 seconds
    Rest – 60 seconds
Rope Jumping for Abs

Workout 2: Freestyle Jump Roping Combined With Ab Exercises

This workout includes freestyle jump roping and an ab exercise with rest between each exercise. It is best to repeat the entire circuit 2-3 times or more according to your endurance level.

  • Set 1: Freestyle jump rope – 30 seconds
    Rest – 10 seconds
    Plank – 30 seconds
    Rest – 10 seconds
  • Set 2: Freestyle jump rope – 30 seconds
    Rest – 10 seconds
    Crunches – 30 seconds
    Rest – 10 seconds
  • Set 3: Freestyle jump rope – 30 seconds
    Rest – 10 seconds
    Side plank – 30 seconds on each side
    Rest – 10 seconds
  • Set 4: Freestyle jump rope – 30 seconds
    Rest – 10 seconds
    Scissor kicks – 30 seconds
    Rest – 10 seconds
  • Set 5: Freestyle jump rope – 30 seconds
    Rest – 10 seconds
    Toe touches – 30 seconds
    Rest – 10 seconds
  • Set 6: Freestyle jump rope – 30 seconds
    Rest – 10 seconds
    Straight-arm plank – 30 seconds
    Rest – 10 seconds
  • Set 7: Freestyle jump rope – 30 seconds
    Rest – 10 seconds
    Bicycle crunches – 30 seconds
    Rest – 10 seconds
  • Set 8: Freestyle jump rope – 30 seconds
    Rest – 10 seconds
    Mountain climbers – 30 seconds
    Rest – 10 seconds
  • Set 9: Freestyle jump rope – 30 seconds
    Rest – 10 seconds
    Forearm to full plank – 30 seconds
    Rest – 10 seconds


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Workout 3: Jump Roping Combined With Plank Variations

This high-intensity jump rope for abs workout includes jumping rope for 60 seconds followed by a plank variation. There are 10 seconds rest between each exercise. Since there are only two sets, beginners should try to repeat the circuit 2-3 times. For advanced training, complete the circuit 5 times.

  • Set 1: Jump rope – 60 seconds
    Rest – 10 seconds
    Ab crunchers with twist – 30 seconds
    Rest – 10 seconds
    Star plank – 30 seconds
    Rest – 10 seconds
  • Set 2: Jump rope – 60 seconds
    Rest – 10 seconds
    Side plank left side – 30 seconds
    Rest – 10 seconds
    Side plank right side – 30 seconds
    Rest – 10 seconds
Man Jump Rope Training

Use a Proper Jump Rope – WOD Nation Speed Jump Rope

WOD Nation Speed Jump Rope

If your aim is jumping rope for abs, it is highly essential that you use a jump rope that’s comfortable and is of the best material. I recommend using the WOD Nation Speed Jump Rope. This durable jump rope comes in nine different colors.

You also don’t have to worry about it being too small or large because you can adjust it according to your height. Women, children, and men can all use it comfortably. You’ll have a very smooth experience as this jump rope creates a very stable swing.

If you want to be able to perform double-unders easily, all you need to do is customize the rope by snipping the wire cutter.

Made using surgical steel and ABS, this rope will last longer and be the reason you lose a lot of fat, given that you use it consistently. Remember to only use this rope on smooth surfaces like the gym floor. Using it on rough surfaces like cement can damage the rope’s coating.

The rope comes with a spare cable and a carrying bag, making things really convenient for the user.


Does Jump Rope Help Abs?

Your abs are active while you’re jumping rope, but it’s not directly toning your abs or building the muscles in your core. Jump rope helps your abs indirectly, but it burns a lot of calories while also strengthening your core. Jumping rope for 15 minutes would burn around 250-300 calories while doing crunches for 15 minutes can burn around 90-100 calories. So, jumping rope constantly while also taking care of your nutrition and strength training can indeed reveal your abs.

Why Do My Abs Hurt When I Jump Rope?

If your abs are hurting while jumping rope, it could be due to incorrect breathing. If you are holding your breath or taking short and quick breaths, it places a lot of stress on your diaphragm and lungs, which is why you could be feeling pain around your abs while jumping rope. The key is to breathe evenly and rhythmically, much like how you breathe while jogging.


We hope you found the answer to the question, “is jump rope good for abs?” It is a unique exercise that strengthens your body while also burning a lot of calories. It is always best to combine strength training and jump rope. Strength training builds the muscles in your abs, while jump rope keeps your cardiovascular activity in check. 

What do you think about the jump rope ab workouts? Share your thoughts in the comment section!

Also read:


  1. Why Are My Abs Sore After Jumping Rope? // My Bodyweight Exercises:
  2. Here’s How You Can Get A Six Pack Just By Jumping Rope // Ask Men:
  3. Jump Rope Workout For Abs // Jump Rope Dudes:

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Ihor Shymechko

Author: Ihor Shymechko
Pro Olympic Weightlifter, Coach

Experience: 26 years
Best Results: Snatch – 208 kg,
C&J – 240 kg

Ihor has been a professional weightlifter since 1996, boasting over two decades of competition experience. His notable achievements include clinching the European Championship in 2009 and securing a silver medal in the 105kg division at the Senior World Championships in 2011. Ihor represented his country in the 2008, 2012, and 2016 Summer Olympics. After retiring from competitive weightlifting, he transitioned to coaching, leveraging his vast experience to guide athletes who now compete on both national and international stages.

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