Instructions:
- 1Start in a forearm plank position with your elbows directly beneath your shoulders
- 2Jump both feet out to the sides as if doing a jumping jack
- 3Quickly bring your legs back together
- 4Maintain a tight core and straight back throughout the exercise
- 5Repeat for the desired number of repetitions
Tips:
- Avoid letting your hips sag or pike
- Try to keep the elbows directly below the shoulders
- Speed up the movements for an added cardio benefit
- Stay relaxed in your upper body, the work is mostly in your core and legs
Mastering the Plank Jack on Elbows
The Plank Jack on Elbows is a dynamic exercise that combines core stability with plyometric movement. This bodyweight exercise is perfect for those looking to enhance their fitness routine without the need for additional equipment. It effectively targets the core while also engaging the shoulders, glutes, and legs.
How to Do a Plank Jack on Elbows
- Begin by positioning yourself in a forearm plank, with your elbows directly under your shoulders and your body forming a straight line from head to heels.
- Engage your core and maintain a neutral spine.
- From this position, jump your feet out to the sides, like a jumping jack, and then quickly return them to the starting position.
- Repeat for the desired number of repetitions, focusing on maintaining proper form throughout.
Tips for Success
- Warm-up: Always start with a warm-up to prepare your muscles and reduce the risk of injury.
- Elbow Position: If you experience discomfort in your elbows, ensure that your weight is evenly distributed and that you are not putting excessive strain on your joints.
- Engage Your Core: Keeping your core tight not only helps to stabilize your body but also allows for better execution of the exercise.
- Modify as Needed: If performing the exercise on your elbows proves challenging, you can also try plank jacks on hands as an alternative.
The plank jack on elbows is a powerful addition to any workout regimen, enhancing cardiovascular strength while improving overall core stability. As you practice this exercise, focus on form and consistency to maximize results.