23
Jul 13
No one wants to really talk about peeing your pants when you sneeze, but you know what I’m saying…
Now you may have noticed that I came out with a program involving jumping rope. I suspect you may have looked at me like I have three heads. You may be thinking: ‘What am I? A moron?’ How can you jump rope when you can’t even sneeze safely in public without risking a flood…
The truth is, everyone experiences a loss of muscle tone in the pelvic floor muscles as we age. They atrophy like any other muscle, especially if you’ve had children you may notice this as a big problem.
The good news is, you don’t have to just put up with it, you can be proactive to improve the situation. Jumping rope can help. However, like anything, you need to start slowly. In fact, you’re going to start with a ‘phantom’ skip. That is, a ‘pretend skip’ where your feet don’t even leave the floor. You can do this for starters and do kegels at the same time. With practice, you will be able to move to a full on jump.
Here’ a beginner workout for you:
- 30 seconds of ‘phantom’ skip
- 30 seconds of prisoner squats
- 30 seconds of ‘phantom’ skip
- 30 seconds of push ups (modify to the knee if needed)
- 30 seconds of ‘phantom’ skip
- 30 seconds of front plank (drop to the knees if needed)
Repeat 3-5 times
Here’s a video explaining this:
If you want to lose the ‘pee your pants’ feeling and some jump rope ideas to pair jump rope with bodyweight exercises, you can’t go wrong with my Challenge Jump Rope program. You’ll get 31 workouts and coaching videos to show you ‘how to’.
I really want EVERYONE to be able to pick up this program, that’s why I’ve priced it at less than $0.60 a workout….not including the 4 weeks of bodyweight training you get as a bonus on top of that.
My passion is teaching people how to work fitness into their daily lifestyle in order to improve their quality of life. Let’s work together to help you reach your fitness goals!
After 6 kids, I can see this being useful, I have bought the jump rope program, and will start with the beginner workout! Thanks Shauna.
All the best to you (the good news is that workouts are SHORT since you probably have only a short amount of time). Keep me posted!
Does this work for both men and women?
Pelvic floor muscles are strengthened by jumping rope.