When it comes to building a strong core, planks are one of the most popular exercises to add to your routine (here’s how long you have to hold a plank to see results), but if you’ve already mastered the bodyweight plank, what else can you do to increase the intensity? The answer: make the plank move.
Plank jacks are a dynamic abs exercise because they force you to engage the stabilizer muscles in your core to secure your body as you jump your legs in and out. You train your deep abs, as well as your upper and lower body. While deep stabilizer muscles may not be an aesthetic goal, they are super important for balance and coordination in most sports, including running, tennis, and weightlifting. But how do you make plank jacks with the right shape and what are the different variations to try? Read on to find out more.
How do you make a plank jack?
To do a plank, start in a plank position, with your arms extended, your hands under your shoulders, your feet together so that your body forms a straight line from the crown of your head to the heels of your feet. Keep your core engaged by thinking about sucking your belly button into your spine. Jump with both feet to the side, as you would a jumping jack. If you use one yoga mat, try to land your feet on the edges of the mat. Quickly jump your feet back in and keep jumping your feet in and out, keeping your core engaged.
Beginners should aim for 10-20 seconds of plank jacks, but as you get stronger in the move you can continue it by continuing the plank jacks for longer.
Common Form Mistakes During Plank Jacks
It’s important to keep your core engaged while performing plank jacks to avoid putting pressure on your lower back during the movement. You should also keep your body in a straight line during the workout – don’t drop your hips or arch your back during the movement.
Staying in the plank position for too long can put pressure on your wrists and you could fall onto your forearms for this workout. That said, it’s a good idea to check with your doctor before starting any new exercise if you have an ongoing medical condition or injury.
What are the benefits of shelf jacks?
Plank jacks target your abs, including the rectus abdominis, transverse abdominis, and obliques, which are important for core strength. A strong core isn’t just an aesthetic goal, it can help you run faster, lift heavier, reduce lower back pain and improve posture.
Plank jacks also activate the muscles in the hips and back – working the back muscles has been shown to reduce lower back pain. Have a look at the best exercises to strengthen your lower backplus the Lower Back Stretches You Should Try Every Day here.
Finally, the jumping portion of plank jacks is a form of cardiovascular exercise, which increases your heart rate, helping you burn more calories even when you’re done working out.
What are the different variations to try?
If plank jacks are currently too hard, start with side taps on the plank to add some movement to your plank, without jumping.
To do plank side taps, start in a plank position with your arms extended and your palms stacked under your shoulders. Keeping firm in the plank, contract your abs, then tap your left foot to the side and then return it to your starting position. Then tap your right foot to the side and return it to your starting position. Keep switching sides, tapping one foot at a time. Aim for 8-10 reps on each leg and work your way up.
To make the exercise more challenging, try adding a resistance band by looping a mini band around your thighs, above your knees. We picked the hand-picked best resistance bands to exercise here at home.
Looking for more core workout inspiration? Learn what happened when we asked a PT to review a Daisy Keech ab workout, find the best ab workouts you can do almost anywhere, plus one of the best exercises to work your oblique muscles.
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