Plank Jacks

A dynamic plank variation where legs jump in and out to the sides while maintaining a stable upper body, combining core stability with cardiovascular work.

Instructions

1. Start in a forearm plank position with your feet together, core engaged.
2. Maintain a straight line from head to heels throughout the entire movement.
3. Jump both feet out to the sides simultaneously, landing with your feet shoulder-width apart.
4. Immediately jump your feet back together to the starting position.
5. Continue this jumping pattern smoothly and with control.
6. Perform for the prescribed number of repetitions or time duration.
7. Maintain a stable upper body and core throughout the exercise.

Tips

• This is a dynamic exercise combining core stability with cardiovascular conditioning.
• Keep your core and glutes engaged throughout to maintain spinal alignment.
• Avoid letting your hips sag or pike upward as you perform the jumps.
• Land softly and silently to minimize joint stress and maintain control.
• Breathing: take a quick breath between jumps while maintaining steady breathing.
• If intensity is too high, step feet out and in rather than jumping for a low-impact version.
• This exercise is effective for both core strength and cardiovascular endurance.