Plank Jack

Plank Jack is an effective combination of the plank and jumping jack that strengthens the core muscles, shoulders, legs and improves cardiovascular fitness. This exercise engages several muscle groups simultaneously and increases the heart rate, making it ideal for both strength and cardio training.

Correct execution of the Plank Jack

Follow these steps to perform the exercise correctly:

  1. Start in a high plank with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Engages the core muscles to stabilize the body.
  3. Jump both feet out to the sides, slightly wider than hip width, while keeping your upper body stable.
  4. Jump the feet back to the starting position.
  5. Repeat the movement at a controlled pace for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips raise or lower: Make sure the hips stay in a straight line with the body to avoid unnecessary strain on the lower back.
  • Inadequate Core Stabilization: Engage the core muscles throughout the exercise to maintain proper form and prevent injury.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and maximum muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise by stepping your feet out and in instead of jumping, which reduces strain and makes it easier to maintain balance.
  • Advanced: Add a push-up between each jump to increase the intensity and further challenge the upper body.

Number of Repetitions and Sets

Perform 2-3 sets of 15-20 repetitions or perform the exercise for 30-60 seconds per set. set, depending on your fitness level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you jump your feet out and exhale as you jump your feet back to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Plank Jack:

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