Rope Climb Crunches | Illustrated Exercise Guide

Primary muscles: Abs, obliques
Secondary muscles: Lower back, hip flexors, quads
Equipment: No equipment

Rope Climb Crunches Instructions

1. Sit down on the floor with your knees slightly bent and lean your torso back.
2. Extend your right arm toward the ceiling and bring your left knee up.
3. Switch sides, moving your arms as if you were climbing a rope, and repeat.
4. Keep alternating sides until the set is complete.

Proper Form And Breathing Pattern

Tighten your core, keep your spine neutral, your neck relaxed, and breathe out as you crunch and reach your arm toward the ceiling. Maintain a steady pace throughout the entire exercise, and inhale as you lower your leg and arm to the starting position.

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Exercise Benefits

The rope climb crunches actively engages your core, increases strength, coordination, and flexibility, and helps to trim down your waist. This exercise keeps your whole body moving constantly, boosting your heart rate and helping you burn even more calories.

Rope Climb Crunches Demonstration

Sets And Reps

Start with the sprinter crunch and seated knee tucks to acquire proper exercise form and, as you gain core strength, progress to the rope climb crunches. Do 2 or 3 sets of 8 to 12 reps on each side.

Calories Burned

To calculate the number of calories burned doing the rope climb crunches, enter your weight and the duration of the exercise:

Related Core Exercises

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Oblique V crunch
Downward dog crunch
Bent leg jackknife
Pilates swimming

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