Abs & core
Plank Jacks
A jumping jack done in a high plank: your feet jump out wide and back in while your upper body stays still. It gets your heart rate up while your core and shoulders hold steady.
- Works
- Core, glutes, front shoulders, inner thighs
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands under your shoulders and your feet together.
- 2Brace your core and jump both feet out wide, like the legs of a jumping jack.
- 3Jump them straight back together.
- 4Keep going at a steady rhythm, landing lightly on the balls of your feet.
Cues
- Hips stay level. Only your legs move.
- Light, quiet landings.
- Keep your shoulders over your hands.
Common mistakes
- Hips bouncing up and down. Brace harder and make the jumps a little smaller.
- Hips piking up. Lower them back in line with your shoulders and heels.
- Lower back sagging. Squeeze your glutes and slow down. If it keeps sagging, step your feet out instead of jumping.
Easier
Step one foot out and back, then the other, with no jump. Or put your hands on a bench or step.
Harder
Jump a little wider and faster while your hips stay still, or work 40 seconds on and 20 off.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are plank jacks good cardio?
Yes. Jumping your feet in and out raises your heart rate, and holding the plank works your core and shoulders at the same time. If jumping doesn't suit you, step your feet out one at a time.
