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Plank Jack Slide with Towel

Plank Jack Slide with Towel

The Plank Jack Slide with Towel is an effective full-body exercise that combines the benefits of both planks and jumping jacks. This exercise targets your core muscles while also engaging your arms, shoulders, and legs. It requires minimal equipment, only a towel, making it an excellent choice for a home or gym workout. To perform the Plank Jack Slide with Towel, start in a high plank position with your hands directly beneath your shoulders and your feet together. Place a small towel under your feet. Your body should form a straight line from head to toe, engaging your core muscles to maintain stability. From this starting position, engage your abdominal muscles and jump both feet apart, keeping your hands firmly planted on the ground. Simultaneously, slide the towel away from your body using your feet. Once your feet are shoulder-width apart, reverse the movement by jumping your feet back together and sliding the towel back to the starting position under your feet. Remember to maintain proper form throughout the exercise, keeping your core engaged, and avoiding any sagging or arching of the back. Focus on controlling the movement and using your muscles rather than relying on momentum. The Plank Jack Slide with Towel is a dynamic exercise that helps improve core stability, cardiovascular endurance, and overall strength. It can be incorporated into your workouts as a warm-up, part of a circuit, or as a standalone exercise. Add it to your routine to challenge yourself and take your fitness to the next level.


  • Place a towel on a smooth surface, such as a hardwood floor or a tiled surface.
  • Assume a high plank position with your hands directly under your shoulders and your body in a straight line.
  • Engage your core and keep your glutes tight throughout the exercise.
  • Make sure your feet are together and your toes are resting on top of the towel.
  • In one motion, jump your feet out wide while simultaneously sliding the towel away from your body.
  • Keep your upper body stable and avoid sagging your hips or lifting your buttocks.
  • Once you have slid the towel as far as you can comfortably go, pause for a moment.
  • In another quick motion, use your inner thighs and lower abs to pull the towel back towards your body and bring your feet together.
  • Return to the starting plank position and repeat the exercise for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise and maintain proper form.

Tips & Tricks

  • Engage your core by contracting your abdominal muscles throughout the exercise.
  • Keep your hips level and avoid lifting your buttocks too high or sagging them too low.
  • Maintain a straight line from your head to your heels, ensuring proper alignment.
  • Breathe steadily throughout the exercise, exhaling as you slide your legs out and inhaling as you return to the starting position.
  • Use a towel on a smooth surface to create friction and challenge your stability.
  • Start with shorter slide distances and gradually increase the range of motion as you get stronger.
  • Focus on quality rather than quantity, performing each repetition with correct form.
  • Keep your upper body relaxed and avoid shrugging your shoulders or tensing your neck.
  • To modify the exercise, perform plank jacks without the sliding motion.
  • Consult with a fitness professional to ensure proper technique and individualized programming.


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