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rope skipping pelvic floor exercise

25/02/2025 by Nils Holten

Rope Skipping & Pelvic Floor: What You Need to Know

Skipping rope is an intensive workout that promotes strength, endurance and coordination. But not everyone can start without worrying - the pelvic floor in particular plays a crucial role. Here you can find out what you should pay attention to and how you can safely integrate skipping rope into your training.

What strain is placed on the pelvic floor?

When jumping rope, the jumping movements place repeated shock loads on the pelvic floor. Women after pregnancy or people with a weakened pelvic floor in particular can experience problems such as incontinence or an unpleasant feeling of pressure.

Who should be careful?

  • Women after childbirth (especially in the first months)

  • People with pelvic floor weakness or incontinence

  • Overweight people, as the pressure on the pelvic floor is increased

How can you protect your pelvic floor?

  • pelvic floor training: Before jumping rope, the pelvic floor should be strengthened. Exercises such as Kegel training or targeted core training help with this.

  • The right technique: Jump with your knees slightly bent, use an upright posture and jump just a few centimeters from the ground.

  • The right rope: A lightweight rope like the Everjump Speed Ropes can help you perform smoother movements, and interchangeable weighted ropes allow you to adjust to your fitness level.

  • Good shoes: Cushioned sports shoes reduce impact forces and protect the pelvic floor.

Can jumping rope even be good for the pelvic floor?

Yes, with the right preparation, jumping rope can help strengthen the deep muscles and thus also the pelvic floor. A progressive training structure and the combination with targeted pelvic floor training are crucial here.

Conclusion

Skipping rope is a great workout, but it's not suitable for everyone. If you have problems with your pelvic floor, you should first build stability through targeted training. With the right tools, such as the individually adjustable Everjump ropes, you can make your training safer and more effective.