Bodyweight Training

Plank Jacks exercise

Plank jacks are a cardio-core hybrid exercise that combines the stability of a plank with the agility of jumping jacks. This bodyweight movement strengthens the core, shoulders, chest, glutes, and legs while improving endurance and coordination. It’s perfect for full-body conditioning and fat-burning routines.

Plank Jacks exercise demonstration

How to perform Plank Jacks

  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Engage your core and keep your legs extended with feet together.
  3. Jump your feet apart to the sides while keeping your upper body stable.
  4. Quickly jump your feet back together to return to the starting position.
  5. Continue jumping your feet in and out in a steady rhythm.
  6. Keep your hips level and avoid bouncing or sagging your lower back.
  7. Repeat for the desired time or number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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