The fitness industry has had no shortage of comical exercise products in the past 20 years. From shake weights, to cardio glides or abdominal belts that “shock” your belly into a sexy six-pack while drinking … a six-pack.

Thankfully, most consumers are savvy enough to realize that getting results ultimately takes hard work and consistency. On the flip side, however, there is the occasional product that comes along and really amazes me by not only how effective it is, but how simple it is, as well.

One in particular is the training ropes. In the last five years, they are being used more and more by gyms, personal training studios, professional athletes and exercise enthusiasts. The exerciser must train with a continuing velocity by using his or her arms to maintain a wave-like motion throughout the entire length of the rope, leaving no lull in the action. Of course, this is easier said than done — even highly fit exercisers are shocked at the difficulty of maintaining the wave for as little as 20 seconds their first time using it.

Training ropes come in a variety of sizes, ranging from 30 to 50 feet in length, 1 to 2 inches in diameter and 12 to 40 pounds in weight. Basically, the larger the rope, the more challenging it is to keep it moving. More advanced exercisers will find the medium to larger rope the most ideal (40 to 50 feet/20-plus pounds). And if you are just beginning a fitness program, the shorter/lighter rope (30 to 40 feet/up to 20 pounds) will provide plenty of challenge.

Implementing training ropes into your fitness routine has many physical benefits. Cardiovascular endurance increases, noticeable improvements in strength and power are found, and a rope workout is a great calorie burner for individuals trying to improve body fat. A variety of exercises and movements can be used at different angles and positions, giving you a complete and well-rounded workout. So whether you are an MMA fighter, a weekend warrior, or just looking for training variety, the ropes are an absolute must.

ALTERNATING WAVES

Stand in an athletic ready stance holding each end of the rope at about its full length.

Engage your core muscles and begin moving the rope by using a whipping motion with your arms, similar to if you were beating on a drum.

Try to maintain the wave motion of the rope for 20 to 60 seconds.

ALTERNATING CIRCLES

Stand in an athletic ready stance holding each end of the rope at about its full length.

Engage your core muscles and begin moving the rope by using a circle motion with your arms, working in an inside-out direction.

With this movement, the rope will have more of a “coil” appearance. Aim for a set of 20-60 seconds.

FLIPS

Stand in an athletic ready stance holding the ends of the rope together at about its full length with your body slightly rotated toward 1 o’clock.

Engage your core muscles, squat down and explosively flip the rope to 11 o’clock using your arms, legs and torso simultaneously.

Repeat in a continuous motion, continuing to flip the rope back and forth in the 11 to 1 o’clock position. Repeat the move for 20-60 seconds.

For more exercise examples and variation, please visit the video link associated with this article.

Jason Wanlass, the owner of Champion Fitness Training in Meridian, has more than 15 years’ experience in the fitness industry. Contact him at championfit@live.com or www.championfit.net.