Plank Jack on Elbows

The Plank Jack on Elbows is a dynamic and challenging exercise that targets the core, shoulders, and legs. This exercise is a variation of the traditional plank, which is known for its ability to engage multiple muscle groups simultaneously. By adding a jumping motion to the plank position, the Plank Jack on Elbows increases the intensity and adds a cardiovascular component to your workout. To perform the Plank Jack on Elbows, start by getting into a forearm plank position with your elbows directly beneath your shoulders and your body in a straight line from head to toe. Engage your core, squeeze your glutes, and keep your hips stable throughout the exercise. From there, jump your feet apart wide, similar to a jumping jack motion, and then quickly jump them back together. Continue this jumping motion, maintaining proper form and control, for the desired duration or repetitions. The Plank Jack on Elbows is a great exercise to incorporate into your routine if you're looking to improve core strength, stability, and overall body coordination. It not only targets your abdominal muscles but also engages your hip muscles, quadriceps, and calf muscles. Additionally, the jumping motion increases your heart rate, helping to improve cardiovascular endurance. Remember to start with a proper warm-up before attempting this exercise and listen to your body. If you're new to planking or have any existing injuries or conditions, it's always best to consult with a fitness professional to ensure you're performing the exercise correctly and safely. Challenge yourself but always prioritize safety and proper form during your workouts.

Instructions

• Start in a high plank position with your elbows directly underneath your shoulders and your body in a straight line from head to heels.
• Engage your core and squeeze your glutes.
• Jump both feet out to the sides, wider than hip-width, while keeping your upper body stable.
• Jump your feet back together to return to the starting position.
• Continue jumping your feet in and out for the desired number of repetitions or time.
• Remember to maintain proper form throughout the exercise and to breathe steadily.
• Modify the exercise by stepping your feet out one at a time instead of jumping if needed.
• Increase the intensity by performing the exercise faster or by wearing a weighted vest.

Tips & Tricks

• Engage your core muscles throughout the entire exercise to maintain stability and improve your balance.
• Keep your elbows directly under your shoulders to ensure proper alignment and avoid strain on your wrists.
• Breathe deeply and rhythmically throughout the exercise to maximize oxygen intake and aid in maintaining proper form.
• Focus on a slow and controlled movement to ensure that you are engaging the correct muscles and avoiding any jerky motions.
• Start with shorter durations and gradually increase the length of time you hold the plank jack as your strength and endurance improve.
• Listen to your body and take breaks when needed. Pushing past your limits can lead to injury.
• Maintain a neutral spine position by avoiding excessive arching or rounding of your back.
• Add variations to your plank jack routine, such as incorporating a leg lift or a knee tuck, to challenge different muscle groups.
• Ensure that your feet are fully planted on the ground and your weight is evenly distributed to avoid putting excessive pressure on any one area.
• Stay consistent with your plank jack workouts, incorporating them into your regular exercise routine to see improvements over time.