Replace a gym membership and fancy equipment with simple, yet effective plank jacks! A plank jack workout can be completed just about anywhere without compromising effective results. Are you now wondering what plank jacks are and how to do them? Then you've jumped to the right spot!
What is a Plank Jack?
To put it simply, a plank jack is the combination of a plank and jumping jack. A plank in itself targets the core along with additional muscle groups such as the quadriceps, biceps, and shoulders. Jumping jacks are considered an "old school" warm-up and aerobic exercise that accelerates the heart rate. When the two exercises join forces, the body can further reap benefits of muscle strength, endurance, flexibility, and improved posture.
How to Do a Plank Jack: Step-by-Step Instructions
1. Start a plank jack by getting into plank form, with elbows bent rather than stabilizing on your hands.
2. Activate your core by contracting the ab muscles. The entire body should form a stable, straight line.
3. While keeping the upper body tight, jump the feet outward as if you were doing a normal jumping jack. For a modified plank jack, step one foot in and out at a time.
4. Return feet to the starting position, or the common plank, for one rep.
Plank Jack Workout
For beginners, do not feel discouraged to put the modified plank jack into practice. Advance to unmodified plank jacks as tolerated, as they will start to feel more effortless with continuous practice. Try completing 20 reps for three rounds, totaling 60 plank jacks. As an alternative, complete as many plank jack reps in a 60-second period for three to four sets. Feel free to take a quick breather after each set.
Importantly, there is not one best exercise for a complete fitness routine just like there is not one best nutritious food for a healthy diet. Rather, a total body workout and a whole well-balanced diet produces the best results. Pair plank jacks with additional exercises such as squats, lunges, pushups, weighted curls, etc. for accelerated results!