Videos
Instructions
- Start in a high plank position with hands under shoulders and body straight.
- Engage your core and keep your back flat.
- Jump both feet out wider than hip-width apart.
- Quickly jump them back together to the starting position.
- Continue jumping feet out and in at a steady pace.
Technical Tips
- Maintain a strong plank without raising hips.
- Land softly on the balls of your feet.
- Keep your shoulders stable and avoid swaying.
Breathing Tips
- Exhale as you jump your feet out.
- Inhale as you bring your feet back in.
- Maintain steady breathing throughout the movement.
Medical restrictions
- Wrist injuries
- Shoulder injuries
- Lower back pain
Plank jacks are a dynamic bodyweight exercise combining the core-strengthening benefits of a plank with the cardiovascular intensity of jumping jacks. This exercise effectively increases heart rate while engaging the abdominals, external obliques, quadriceps, glutes, and calves. It enhances core stability, improves endurance, and supports coordination and agility, making it a valuable addition to functional training or high-intensity interval workouts. Plank jacks require no equipment, making them ideal for home, gym, or outdoor sessions. They also help in calorie burning, core toning, and overall conditioning. By maintaining a stable plank position while rapidly jumping the feet out and in, you challenge muscular endurance and cardiovascular capacity simultaneously. This exercise is particularly beneficial for individuals looking to improve their fitness level without complex equipment or extensive space. Incorporate plank jacks into warm-ups, circuits, or cardio-core sessions to build a strong, stable, and functional midsection while enhancing cardiovascular performance efficiently.
How do I keep my hips from lifting during plank jacks?
To keep your hips from lifting during plank jacks, engage your core tightly, maintain a straight line from shoulders to heels, and focus on controlled movements rather than speed.
Are plank jacks good for burning belly fat?
Plank jacks help burn calories and strengthen your core muscles, contributing to fat loss when combined with a balanced diet and overall fitness routine targeting belly fat reduction.
Can beginners do plank jacks safely?
Beginners can perform plank jacks safely by starting at a slower pace, ensuring correct plank form, and reducing jumping amplitude until they build sufficient core and shoulder strength.
What is the difference between plank jacks and mountain climbers?
Plank jacks involve jumping feet out and in while maintaining plank position, whereas mountain climbers require alternating knee drives toward the chest, targeting similar muscles with different movement patterns.
Do plank jacks work the legs as well as the core?
Yes, plank jacks engage the quadriceps, glutes, and calves along with the core, making it a full-body conditioning exercise that builds lower body endurance and strength.