Instructions:
- 1Start on the floor in the plank position with your forearms on the ground and feet together
- 2Jump your legs out to the sides as if doing a horizontal jumping jack
- 3Jump your feet back together
- 4Keep your abs engaged the whole time
- 5Repeat this movement for the desired number of repetitions
Tips:
- Keep your body flat and straight during the exercise
- Engage your core throughout to get the full benefits
- Perform the jumps in a smooth but fast movement to maximize cardio benefits
- Do not let your hips drop or your back arch
Mastering the Plank Jack on Elbows
The Plank Jack on Elbows is a dynamic plyometric exercise that targets the core while also providing a full-body workout. It combines the traditional plank with a jumping motion, enhancing cardiovascular fitness and building strength in various muscle groups.
How to Do a Plank Jack on Elbows
- Begin by getting into a plank position on your elbows, ensuring your body forms a straight line from head to heels.
- Engage your core and keep your hips level as you jump your feet wider than shoulder-width apart.
- Quickly jump your feet back together, maintaining the plank position throughout the movement.
- Repeat for the desired number of repetitions.
Tips for Success
- Start with basic planks if you are unfamiliar with this movement, ensuring you can maintain proper form.
- Pay attention to your elbow alignment; this will help prevent discomfort and keep your body stable.
- Keep your core tight to maintain control while performing the plank jack.
- If you're experiencing discomfort in your elbows, consider adjusting your hand position or switching to performing plank jacks on your hands instead.
Benefits of Plank Jacks on Elbows
This exercise not only builds core strength but also improves agility and coordination. It's an efficient way to incorporate a cardiovascular challenge into your strength training routine while enhancing stability and endurance.
Incorporating the Plank Jack on Elbows into your regimen can elevate your workout experience and help you reach your fitness goals. Remember, consistency is key! Start slow, and as you build strength and confidence, increase the intensity and duration of your workouts.