Plank Jacks

How To

To perform a plank jack, follow these steps:

• Start in plank position with your arms extended and hands under your shoulders, feet together. Your body should be in a straight line from your head to your heels.
• Engage your abs to help protect your lower back from injury.
• Jump both feet out wide to each side as if you were doing a horizontal jumping jack.
• Stay in plank position as you quickly jump your feet back together.
• Continue to jump back in and out. Keep your back flat and don’t let your hips drop throughout the entire movement. Your arms should remain steady.

You can also perform plank jacks on your forearms for an additional challenge.

Tips

Maintain a strong core

Keep your core engaged throughout the exercise to protect your lower back and maintain proper body alignment.

Control your breathing

Establish a consistent breathing pattern while performing plank jacks. Inhale as you jump your feet out and exhale as you jump them back in.

Keep your body straight

Focus on maintaining a straight line from your head to your heels throughout the exercise. Avoid letting your hips sag or lifting them too high.

Land softly

When jumping your feet in and out, land softly on your toes to reduce the impact on your joints.

Modify if needed

If you find the jumping motion too challenging or have joint issues, step one foot out at a time instead of jumping both feet together.

Start slow

Begin with a slower pace to perfect your form, then increase the speed as you become more comfortable with the movement.

Shoulder stability

Keep your shoulders directly over your wrists and engage the muscles around the shoulder joint to prevent injury and maintain proper form.