Are you tired of jumping rope? Tired of the same old workout routine? Well, there is good news! There’s a new workout in town, and it’s taking the fitness world by storm. This is the rope flow, which is a great way to vary your training program while making you work mentally. Here’s everything you need to know about rope flow…

What is rope flow?

Rope flow is a type of exercise that combines elements of yoga, Pilates and calisthenics with jumping rope. It was created in 2004 by David Weck, a 50-year-old who is also the founder of the website.

At the height of the pandemic in 2020, rope flow garnered a lot of attention online and Giselle Lim, who represented the Philippines in soft tennis at the 1994 Asian Games in Hiroshima, found it the perfect way to get in shape.

Rope flow is designed to give you a complete workout that strengthens both your body and your mind. The rope movement is a type of movement often used in aerial silks and pole fitness.

It involves using the body’s momentum to swing around the pole or fabric, creating a smooth, rope-like motion. Unlike many other types of movement, rope flow does not rely on gravity to create resistance. It is therefore an excellent choice for those looking for a low impact workout or who want to add variety to their routine.

The Rope Flow can be practiced with any type of device that offers some resistance, such as a TRX system, an elastic rope or even a thick towel. With a little creativity, the possibilities are endless!

How to live the true Rope Flow experience?

First of all, to start the rope flow, you have to consider a rope that is designed for this activity. Some use private coaches to start on a good basis with the right equipment. Others preferred to start by doing a simple DIY. If you want to fall into the second category, keep in mind the total weight of the rope.

Contrary to popular belief, heavier is not necessarily better. This gives some advantages, but it can make it difficult to learn. A good starting weight is around 400-500g. The length depends on your height. Generally, if you walk down the middle of the rope and pull the ends, it should reach the bottom of your rib cage.

How to do the Rope Flow?

Rope flow is a relatively simple exercise that can be done at home with just a few pieces of equipment. You will need a yoga mat, jump rope and comfortable clothes. Once you are armed with these items, simply follow these steps:

  1. Begin on your yoga mat in a low squat position with your hands clasped in front of you. This is the starting position.
  2. Jump to your feet to return to the plank position, making sure to keep the core of the body engaged throughout the movement.
  3. From the plank, jump on your feet to your hands and stand up, bringing the jump rope back over your head.
  4. As you stand up, twist your torso to the left and lower the jump rope down your body from left to right. Be sure to keep your core engaged throughout this movement.
  5. Repeat this movement for 30 seconds to 1 minute, then switch sides and repeat on the other side.
  6. Once you’ve finished both sides, rest for a minute before repeating the entire cycle 2 or 3 more times.

Note that several rope flow exercises are available to you to start on a good basis. Whether on YouTube, on the founder’s official website or on Since this trend is not yet in full expansion in France, it is rare to find content in French on this type of platform.

What are the benefits of Rope Flow?

The Rope Flow is a great upper and lower body workout. It helps improve coordination and balance while providing a complete cardiovascular and muscular workout. As rope flow requires you to focus on every movement and be present in the moment, it can help improve your concentration and cognitive functions. What makes your brain work.

Additionally, the Rope Flow is a low impact workout, which means it’s gentle on the joints. It is therefore an ideal workout for people who have never exercised or who suffer from joint pain. As may be appropriate depending on your activity level. Finally, Rope Flow is a great way to burn calories and get your heart rate up.

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.