Variations:

Set Up

1. Stand behind the ropes.
2. Bring one leg up and over the ropes.
3. Face your hips forward.
4. Position the ropes directly below your buttocks.
5. Grip the ropes, thumbs out.
6. Cross your back ankle in front of your front ankle.
7. Pinch your knees together.

Directions – Forward

1. Pull in with your arms.
2. Keeping your knees pinched together, bend forward as if to kiss your knees.
3. You will begin to spin forward around the rope and gain momentum.
4. When that momentum begins to decrease (when you are upside down), reverse the move by arching your back and bringing your legs back over the rope.
5. This will propel you back to your starting position.

*   Some people find it helpful to keep their legs relatively straight.

Directions – Backward

1. Pull in with your arms.
2. Keeping your knees pinched together, arch your back and lean back over the rope.
3. You will begin to spin backwards around the rope and gain momentum.
4. When that momentum begins to decrease (when you are upside down), reverse the move by bending forward as if to kiss your knees.
5. This will propel you back to your starting position.

*   Some people find it helpful to keep their legs relatively straight.