Plank Jacks

Exercise / Abs
plank jack

How to perform the exercise

1. To begin, get into the plank position.

 

2. Place your hands flat on the floor with your shoulders over your wrists, and your feet together.

 

3. Now jump your legs as far apart as you can and jump them back together as fast as you can.

 

4.Repeat reps for one minute.

 

Remember:

 

Planks have been proven to be one of the most effective exercises to target abdominal muscles. Planks help condition and train your core, which strengthens your abs.

Plank jacks work your abs and your obliques, with the added benefit of getting your heart rate up. So, not only are plank jacks an ab exercise, but they’re also a cardio exercise. However, if you’re not using the proper form when doing planks, you won’t see the results you expect.

CAUTION: If you’re a beginner, or not in optimal shape for exercise, start slowly! Consult a physician before starting a new exercise regimen.

Exercise Tips

  • Do planks everyday to build endurance.
  • Planks help reduce back pain by strengthening your core.
  • Doing planks properly helps improve balance.
  • Start slow, you will build endurance over time.

Variations

  1. The spiderman plank, is a variation of the standard plank and is also very effective for targeting abdominal muscles.
  2. Another popular variation of the plank is the side plank because it works so many muscles at once.