Plank jacks are a dynamic exercise that combines the stability of a plank with the cardiovascular challenge of a jumping jack. They strengthen the core while elevating the heart rate, making them a powerful move for both endurance and stability.
How to Do Plank Jacks
- Start in a high plank position with your shoulders stacked over your wrists, your arms straight, and your body in a straight line from head to heels.
- Engage your core by pulling your navel toward your spine and keep your hips level.
- Jump your feet out wide, slightly wider than shoulder width, while keeping your upper body steady.
- Quickly jump your feet back together, returning to the starting plank position.
- Continue jumping your feet in and out at a steady pace, focusing on controlled movement rather than letting your hips bounce.
Muscles Worked
Plank jacks are primarily a core exercise, but because of the jumping motion, they engage several muscle groups at once:
- Abdominals and Obliques: Stabilize the body and resist rotation.
- Shoulders and Chest: Support body weight in the plank position.
- Glutes and Hip Flexors: Drive the jumping motion.
- Leg Muscles (Quadriceps, Hamstrings, Calves): Provide power for the in-and-out jumps.
This combination makes plank jacks a full-body movement that challenges both strength and cardio.
Recommended Sets and Reps
To see improvement in strength and conditioning, plank jacks can be included in your daily routine. The ideal volume depends on your fitness level:
- Beginners: 3 sets of 15 to 20 seconds of continuous plank jacks, resting 30 seconds between sets.
- Intermediate: 3 to 4 sets of 20 to 30 seconds, or 12 to 15 controlled repetitions per set.
- Advanced: 4 to 5 sets of 30 to 45 seconds, or 20 repetitions per set, minimizing rest to keep the heart rate high.
For best results, include plank jacks 4 to 6 days a week as part of a larger workout that balances strength and cardio.
Final Note
Plank jacks are a versatile exercise that improves core stability, cardiovascular endurance, and overall body coordination. With consistency, they help tighten the midsection, enhance agility, and add intensity to any workout.
