An exercise expert says the trend of the summer can burn belly fat fast and strength all your key muscles - and the trend is already popular with celebrities. Battle ropes are set to be this summer’s fitness trend following Kim Kardashian’s demonstration of her skills on social media.
Kim has been showing off her techniques on her Instagram, revealing her latest workout tips to fans. And now the nation too, can get roped into the inexpensive activity you can enjoy with friends indoors or outdoors this summer.
Offering a full body workout at an affordable price, battle ropes tone and sculpt the body, building muscle and strength as well as providing a great cardio session too. If you’ve ever walked into a gym, chances are you’ve seen someone frantically weaving and moving a battle rope about.
But they are also a great workout tool for outdoor spaces like parks, making them a top open air fitness choice during the summer. In the past three months, strength training brand PRIMAL has seen battle rope sales soar. So much so, in fact, the company had to reorder stock of their 10m ropes after completely selling out. Sales overall are 42% up compared to the previous year.
Steven Rinaldi is CEO of PRIMAL and a keen battle rope fan himself. “Battle ropes are fun and immersive and very popular,” he said.
“They are great for HIIT (high intensity interval training) and circuit workouts, SGPT (small group personal training) routines, indoors and outdoors. And they offer a full body workout.
“Battle ropes target most of the muscles in your body, including your abdominals, shoulders, arms, upper and lower back, and lower body too because you can squat as you thrash them.”
To target various muscle groups, you simply change movements using the two fundamental ways your arms can work a battle rope, says Steven. “Bilateral movements are when you swing both arms at the same time and unilateral is when you alternate your arms,” he explained.
“Because there are so many ways to swing the ropes you can target different muscle groups. And thanks to the strength training and cardio benefits of battle rope exercises, they will improve your athletic performance significantly too.
“Battle ropes are also a good option for people who have lower body injuries or prefer low impact workouts,” he added.
Fancy getting roped in? Try these moves:
Bilateral waves – works the arms, chest, back, shoulders, core
Have your feet hip-width apart and hold one end of the rope in each hand. Ensure the ropes are slack.
Bend your knees slightly. Roll your shoulders back and engage your core. Make sure to sit back and aim to ensure your knees don’t go over your toes.
At the same time, swing both ropes up to just below shoulder height and then back down, so it looks like your making waves into the ropes.
Bring the ropes back up. Repeat the motion without stopping.
Continue this movement for 30 seconds. Rest for 30-seconds. Repeat three times.
Unilateral waves – works the arms, chest, back, shoulders, core
Feet hip-width apart, holding one rope in each hand. Slack ropes.
Knees slightly bent. Shoulder back, core engaged. Don’t let your knees go over your toes. Swing rope up in right hand and as it swings back down swing left up. Ropes should move opposite each other.
Continue this movement for 30 seconds. Rest for 30-seconds. Repeat three times.
Rope slams – works the arms, chest, back, shoulders, core
Feet hip-width apart, rope in each hand. Slack ropes.
Knees bent. Shoulders back. Engage core. Keep your knees behind your toes.
Push into the balls of your feet and extend your legs as you lift the ropes with both arms high above your shoulders.
When ropes reach their peak, slam them down as hard as you can into the floor, almost like slam ball movement. Reverse immediately, bringing the ropes back up again.
Continue this movement for 30 seconds. Rest for 30-seconds. Repeat three times.
Alternating wide circles – works the arms, chest, back, shoulders, core
Feet hip-width apart, rope in each hand. Slack ropes.
Bend knees slightly, bring your shoulders back, and engage your core.
With your right hand, swing one rope out to the side in a circular motion.
As the rope returns to the starting position, do the same with your left hand.
You can then reverse the circles for an extra challenge.
Continue this movement for 30 seconds. Rest for 30-seconds. Repeat three times.
Jumping slams – works the arms, chest, back, shoulders, core, glutes, legs.
This move is more difficult and is higher impact, so it may not be suitable for everyone, especially if you have bad knees. It is like a rope slam but with a jump for extra cardio.
Feet hip-width apart, hold one rope in each hand by you side.
Lower into a squat position, engage your core, and push into the balls of your feet to extend your legs and jump up into the air. Swing the ropes up as high as you can while you do this movement.
Land gently on the balls of your feet when coming back down and into a squat position slamming ropes into the floor at the same time.
Musical cardio challenge
When you feel comfortable with battle rope manoeuvres, why not do a musical cardio challenge. Play your favourite summer song and work the ropes for the track’s duration. You can combine all the different moves mentioned above, just keep the ropes moving!
