Can Jumping Rope Help in Getting a Flat Stomach?

If getting a flat stomach is on your list of fitness resolutions, the steps to take to achieve this goal can be simple. You might view a jump rope as a vital lunch-hour accessory for school children, but it's also a useful tool to help you burn calories to get in shape. A jump-rope workout is an ideal addition to a home-based workout, but is also suitable to follow at the gym.

Contrary to some myths that float around the gym, you can't get a flat stomach simply by exercising your core muscles. You can, however, work toward a flat stomach by burning calories through cardio exercises such as jumping rope. A 185-pound person who jumps rope for 30 minutes will burn about 444 calories, according to Harvard Medical School. This calorie-burning rate puts the exercise on par with martial arts, swimming and running at 6 mph.

Burning more calories than you consume by dedicating yourself to a workout such as jumping rope and watching what you eat can help you get a flat stomach. MayoClinic.com reports that 3,500 calories represent 1 pound of fat, meaning that to lose 1 pound, you must burn 3,500 excess calories. The slow, steady approach to weight loss is most effective; MayoClinic.com suggests that trying to lose 1 to 2 pounds per week is a reasonable weight-loss goal.

To ensure your jump rope workout is safe for your body, consider the surface on which you jump. Soft surfaces, such as those made of foam or rubber, help reduce the impact of the activity. While jumping, keep your knees slightly bent to help absorb each jump and jump only an inch in the air to allow the rope to pass below your feet. If you have pain in your joints, consider a lesser-impact aerobic workout such as cycling.

Despite its calorie-burning benefits, jumping rope can be a monotonous workout that might not have the appeal of other exercises. To avoid your workout becoming dull, consider jumping rope in front of the TV at home or at the gym or listening to music on your MP3 player as you work out. Try different variations of the exercise to keep each workout fresh; common variations include sprinting on the spot, crossovers and double jumps.