Muscles Target: Abs, Obliques, Thighs, Hips, Shoulder.
Level: Intermediate.
Plank jacks are combined cardio and core-strengthening exercises. They can help you strengthen the muscles of both the upper and lower body.
It is the best and effective exercise for your transverse abdominal muscles that attracts your muscles more.
Benefits of Plank Jacks
- The plank jack is the best exercise for added to core workout, it builds your abs, obliques, thighs, hips, glutes, shoulder.
- It improves your posture and stability of hips muscle.
- People love to do the best result to cut off belly fat and thigh fat.
- By the addition of core strength and stability, it is also the best move for cardio.
How to do Plank Jacks?
- Start in a high plank position by planting your hands on your shoulder-width.
- Keep your body straight from head to heels, by planting the legs on toes together.
- Now jump and spread your legs immediately wider than shoulder-width.
- In the same momentum, bring it back and repeat until 14 reps are completed.
Safety tips for Plank Jacks
- Engage your core muscle while doing the plank jump and spread your legs.
- Keep your body in a straight line from head to hips.
- Do 3 sets of 14-16 reps. Between the set, you can take 50 seconds of rest.
Variation of Plank Jacks
Single-arm plank
Start in standard plank position, elbows are under your shoulders. Now slowly lift your right arm forward straight and extend along with the ear in front of you. Pause then come back and repeat same with left arm.
Plank Hip Dips
In a standard plank position, slowly dip your hips to the right side. Go down towards the floor as far you can in a controlled way but don’t touch the floor. Pause and come back to starting position and repeat on the other side.
Knee Plank
In a standard plank position, lower both knees to the floor. Keep your back straight and core tight. Practice holding the position until failure.
Plank with shoulder touch
Start in a standard plank position and reach your left hand to touch your right shoulder. Put it back down and repeat it with right-hand tapping left shoulders.
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