Plank exercises are fantastic for the core. The length of time you can plank is a great indicator of your core strength and overall fitness.
The additional jack move increases the intensity and adds a cardio element to the traditional plank.
Ultimate Guide to Plank Jacks
- From a standing position, bend over and walk down with your hands (during your 10 seconds rest). This just adds a little challenge to get down slowly rather than flopping down.
- Lie face down with legs extended and arms straight under your shoulders.
- Feet should be close together and elbows should be shoulder-width apart.
- Contract your core and lift your body in a straight line from head to heels. DO NOT ARCH!!!
- Hold in the upright plank position and power your legs apart (keeping your legs straight).
- Return to the starting position.
- Walk up.
The Benefits of Plank Jacks
This exercise strengthens your abs, obliques and lower back, and helps to trim down your waist. The jack movements work the hip abductors. Due to the dynamic nature of this exercise, your shoulders and arms are also getting a workout.
- Toned Belly
Planking will help build your inner core muscles. As your abdominal muscles become stronger, your mid-section will tighten. To get a “six-pack” you have to also shed fat.
- Reduce Back Pain
Planks decrease back pain because they strengthen your core, which will reduce back pain. They also strengthen your back muscles, especially those in your upper back.
While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch, as will your hamstrings and even the arches of your feet and your toes.
- Improve Your Balance and Posture
Muscle groups worked with Plank Jacks