Instructions:
- 1Get into a high plank position, body straight and hands directly under your shoulders
- 2Jump your feet out to the sides as if you're doing a jumping jack, keeping your hands stationary
- 3Jump your feet back in, returning to the initial high plank position
- 4Ensure your hips stay level and do not drop as you perform the movement
- 5Repeat for the desired number of reps
Tips:
- Keep your core engaged throughout the exercise
- Make sure you're maintaining good form rather than opting for speed
- Avoid locking your elbows to keep tension on the muscles
- Breathe in as you jump your feet out and breathe out when bringing them back in
Protraction Plank Jack: Benefits and Execution
The Protraction Plank Jack is an effective bodyweight exercise that combines stability and dynamic movement, primarily targeting the waist and core. This exercise not only strengthens the abdominal muscles but also enhances overall body coordination and balance.
How to Perform Protraction Plank Jacks
- Begin in a high plank position, with your arms fully extended and feet hip-width apart.
- Engage your core by pulling your belly button towards your spine to maintain stability.
- As you breathe out, jump both feet outward while simultaneously pushing your shoulder blades away from your spine, creating a protracted position in your upper back.
- Quickly return to the starting position by jumping your feet back together while retracting your shoulder blades.
- Repeat for the desired number of repetitions, ensuring controlled movements throughout.
Key Tips for Success
- Maintain proper form: Keep your body in a straight line from head to heels to avoid strain on your lower back.
- Start slow: If you’re new to this exercise, begin at a slower pace to master the movement and coordination.
- Incorporate breathing: Inhale during the retraction phase and exhale while protracting to maintain rhythm and focus.
Benefits of the Protraction Plank Jack
This exercise not only targets the core but also engages the shoulders and legs, promoting the development of functional strength. By incorporating Protraction Plank Jacks into your workout routine, you can improve your posture and enhance athletic performance through greater stability and control.
Whether you are at home or in the gym, the Protraction Plank Jack is a versatile exercise that can fit seamlessly into various workout modalities, making it an excellent choice for anyone looking to enhance their fitness level.