Plank Jack

Plank jacks are a dynamic combination exercise that involves both core strength and cardio. The exercise combines the traditional plank with the movement of jumping jacks, making it perfect for strengthening the core muscles, shoulders, and legs while increasing the heart rate. Plank jacks are often used in high-intensity workouts to build endurance and fitness.

Correct form and technique

How to perform plank jacks with the correct technique:

  1. Start in a high plank position with your hands placed under your shoulders and your body in a straight line from head to heels.
  2. Engage your core muscles and jump your feet out to the sides, about shoulder width apart, like a "jumping jack".
  3. Jump your feet back to the starting position with your feet together.
  4. Continue to alternate between jumping your feet in and out at a fast but controlled pace.

Keep your body stable and avoid letting your hips rise too much during the movement. Make sure your core is engaged throughout the exercise to protect your lower back.

Common errors

Avoid these common mistakes to get the most out of plank jacks:

  • Lower back sway: Be sure to keep your core tight to avoid overloading your lower back.
  • Too fast execution: Avoid performing the movement too quickly without controlling the position of the body. Keep a steady pace and ensure good technique.
  • Unstable body: Make sure your shoulders and hips stay in a stable line throughout the exercise.

Modifications and variations

Here are some ways to adapt the exercise to your level:

  • Beginners: Perform the movement by tapping your feet out to the sides one at a time instead of jumping with both feet at the same time.
  • Advanced: Add a push-up between each jump or use ankle weights for extra challenge.

Number of repetitions and sets

Perform 30-60 seconds of plank jacks for 3-4 sets , depending on your fitness level. Gradually increase the duration and number of sets as you get stronger.

Breathing technique

Inhale as you bring your feet together, and exhale as you jump your feet out to the sides. Focus on steady breathing to keep your core stable.

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