Plank jacks are a type of exercise that combines two movements: the plank and jumping jacks. This exercise is a great way to work your core, upper body, and lower body muscles at the same time. Plank jacks can be performed anywhere, and they don't require any equipment, making them a perfect workout for anyone.
How to Do Plank Jacks?
To perform plank jacks, start in a plank position with your hands directly under your shoulders and your feet hip-width apart. Keep your body in a straight line from your head to your heels. Now, jump your feet out to the sides as if you were doing a jumping jack, keeping your upper body stable.
Then, jump your feet back to the center and return to the starting position. This is one rep. Repeat the movement for a set number of reps or for a certain amount of time.
Benefits of Plank Jacks
Plank jacks are a great exercise for strengthening your core, shoulders, arms, glutes, and legs. This exercise also improves your cardiovascular fitness and coordination. Plank jacks can help you burn calories and lose weight while toning your muscles.
Plank jacks are also a low-impact exercise, which means they are less stressful on your joints than other high-impact exercises like running or jumping. This makes them a great option for people who have joint pain or are recovering from an injury.
Variations of Plank Jacks
There are several variations of plank jacks you can try to make the exercise more challenging or to target different muscle groups.
- Single-leg plank jacks: Perform plank jacks with one foot off the ground.
- Spiderman plank jacks: Bring your knee to your elbow as you jump your feet out to the sides.
- Plank jack push-ups: Perform a push-up after each plank jack.
- Plank jack shoulder taps: Tap your opposite shoulder with your hand as you jump your feet out to the sides.
Who Can Do Plank Jacks?
Plank jacks are suitable for people of all fitness levels. Beginners can start with a modified version of the exercise by performing plank jacks from their knees instead of their toes. As you get stronger, you can progress to the full version of the exercise.
People with injuries or medical conditions should consult with their healthcare provider before trying plank jacks or any other exercise.
Conclusion
Plank jacks are a fun and effective exercise that can help you improve your fitness and achieve your fitness goals. Whether you're a beginner or an advanced exerciser, you can benefit from including plank jacks in your workout routine.