Instructions:

• 1Sit on the floor with a straight back
• 2Grip both ends of the battling ropes
• 3Alternate your arms to make waves with the ropes
• 4Maintain a steady pace throughout the exercise
• 5For a tougher workout, increase your speed and the size of your waves

Tips:

• Engage your core throughout to support your body
• Keep your back aligned with your head and neck
• Use whole-arm movements for greater intensity
• Consider doing interval training, alternating between periods of hard and easy effort