Day 4 of the 9-minute fitness challenge! Are you feeling stronger and more confident with the exercises?

Learning how your body works and feels is a huge part of the 9-minute program. Each exercise is selected to build strength in hard to access muscles.

Our featured exercise in this challenge is skipping or side tap arms up. The I chose this exercise is to bring attention to the strength of your pelvic floor.

Some people experience a type of urinary incontinence called stress incontinence when they do any activity that involves jumping. It occurs when excess pressure is placed on the bladder to cause bladder leakage. Coughing, sneezing, and laughing can also lead to stress incontinence.

Over time, jumping rope can strengthen your pelvic floor and improve urinary incontinence. You may experience some leakage during the first few days or weeks while jumping rope, which is completely normal. Just keep in mind that the more frequently you jump rope, the more quickly you may be able to stop bladder leakage.

Starting with the side taps arms up modification is a good way to train the pelvic floor muscles to engage on impact.

Give this one exercise a go and let me know how it worked for you – I’m here to help!

Live well with Health and WELLth!  
Written by Anna: Nutritionist and Exercise Coach