Plank jacks combine the core-strengthening benefits of a plank with a cardiovascular burst from a jumping jack motion. Here's how to perform them correctly:
Steps to Perform Plank Jacks:
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Start in a High Plank Position: Begin by placing your hands directly under your shoulders, similar to the starting position of a push-up. Your body should form a straight line from your head to your heels. Engage your core, keeping your back flat and avoiding sagging or arching.
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The Jump: Keeping your core engaged and your upper body stable, jump your feet out to the sides, wider than shoulder-width, like you would in a jumping jack.
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Return to Starting Position: Immediately jump your feet back to the starting plank position.
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Repeat: Continue this jumping motion for the desired number of repetitions or duration.
Key Considerations:
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Core Engagement: Maintaining a strong core throughout the exercise is crucial for stability and to prevent lower back pain.
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Body Alignment: Keep your body in a straight line from head to heels. Avoid letting your hips sag or rise too high.
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Controlled Movement: While plank jacks involve a jumping motion, control is key. Avoid jerky movements and focus on maintaining a stable upper body.
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Breathing: Breathe consistently throughout the exercise. Inhale as you jump your feet out and exhale as you return to the starting position.
Modifications:
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Beginner Modification (Plank Taps): If the jumping motion is too difficult, modify the exercise by stepping one foot out to the side at a time, alternating legs. This reduces the impact and intensity.
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Advanced Modification: Increase the speed of the jumps or perform plank jacks with your hands on an elevated surface (like a bench) to increase the difficulty.
By following these steps and tips, you can effectively incorporate plank jacks into your workout routine for a full-body exercise that strengthens your core and improves cardiovascular fitness. Remember to focus on proper form to avoid injury and maximize results.
