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Plank Jack

Plank Jack

The Plank Jack is an effective exercise that targets your core muscles while also engaging your arms, shoulders, and legs. This exercise is challenging, but the benefits it offers make it worth incorporating into your workout routine. The Plank Jack is a dynamic variation of the traditional plank exercise, adding a cardio element to increase your heart rate and help burn calories. To perform a Plank Jack, you start in a plank position, with your hands directly beneath your shoulders and your legs extended behind you. Your body should form a straight line from your head to your heels. From this starting position, you jump your feet apart while keeping your upper body stable and maintaining the plank position. Then, jump your feet back together, returning to the starting position. This is one repetition. Plank Jacks require core strength and stability, as you need to engage your abdominal muscles to keep your body in proper alignment. By adding the jumping motion, you also engage your leg muscles, including your quadriceps, hamstrings, and calves. The shoulder and arm muscles are engaged as well, as they help support your body weight during the exercise. Including Plank Jacks in your workout routine can help improve your core stability, increase overall strength, and enhance your cardiovascular fitness. This exercise challenges multiple muscle groups simultaneously, making it a time-efficient choice for those looking to maximize their workout results. Remember to maintain proper form throughout the exercise and perform it at a pace that suits your fitness level.


  • Start in a plank position with your hands directly under your shoulders and your legs extended behind you.
  • Engage your core and jump your feet out wide to the sides as if you were doing a jumping jack.
  • Keep your upper body stable and your hips level as you quickly jump your feet back together.
  • Continue to perform the jumping motion for the desired duration or number of repetitions.
  • Make sure to maintain proper form by keeping your back straight and avoiding any excessive sagging or rounding of the lower back.

Tips & Tricks

  • Engage your core muscles throughout the exercise for maximum stability and control.
  • Breathe deeply and maintain a steady rhythm to avoid holding your breath.
  • Keep your hips in line with your shoulders and avoid sagging or raising them.
  • Maintain a neutral spine by avoiding excessive arching or rounding of your back.
  • Land softly and quietly when performing the jumping movement to reduce impact on your joints.
  • Focus on explosiveness and speed while minimizing your time spent in the plank position.
  • Incorporate variations such as alternating legs or adding a push-up to challenge different muscle groups.
  • Ensure proper alignment by keeping your hands directly below your shoulders and feet hip-width apart.
  • Control your movement and avoid using momentum to perform the exercise effectively.
  • Listen to your body and modify the exercise as needed to accommodate your fitness level and any existing injuries.

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