Plank jacks are a combined cardio and core-strengthening exercise. They can help you strengthen the muscles of both the upper and lower ...How(andWhy)toAddPlankJackstoYourWorkoutMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSS—WrittenbyJaneChertoffonMay23,2019How-toVariationBenefitsSafetyAddingtoyourroutineTakeawayShareonPinterestPlankjacksareacombinedcardioandcore-strengtheningexercise.Theycanhelpyoustrengthenthemusclesofboththeupperandlowerbody.Addingplankjackstoyourexerciseroutineafewtimesaweekmayalsoincreasecorestrengthandstability,burncalories,andhelpreducefat.Readontolearnmoreaboutthebenefits,safetytips,andstepstoperformaplankjack.HowtodoaplankjackShareonPinterestToperformaplankjack,followthesesteps:Startinplankpositionwithyourarmsextendedandhandsunderyourshoulders,feettogether.Yourbodyshouldbeinastraightlinefromyourheadtoyourheels.Engageyourabstohelpprotectyourlowerbackfrominjury.Jumpbothfeetoutwidetoeachsideasifyouweredoingahorizontaljumpingjack.Stayinplankpositionasyouquicklyjumpyourfeetbacktogether.Continuetojumpbackinandout.Keepyourbackflatanddon’tletyourhipsdropthroughouttheentiremovement.Yourarmsshouldremainsteady.Performplankjacksfor10–20secondstostart.Youcanworkupto60secondsorjumpatafasterspeedtomakethemovemorechallenging.Youcanalsoperformplankjacksonyourforearmsforanadditionalchallenge.Low-impactvariationYoucanperformplankjackswithout“jumping”yourlegsouttotheside.Thisversioniscalledplanksidetaps.Planksidetapsareabeginner-friendly,low-impactexercise.PlanksidetapsShareonPinterestStartinaplankpositionwithyourarmsextendedandhandsunderyourshoulders.Feetshouldbetogetherandyourbodyshouldbeinastraightlinefromyourheadtoyourheels.Engageyourabsbypullingthemin.Stepyourrightfootouttotheside.Bringitbacktocenter.Stepyourleftfootouttotheside.Bringitbacktocenter.Perform8–10repsoneachleg.Whatarethebenefitsofplankjacks?Plankjackscanhelpstrengthenthefollowingmuscles:chestabdominalsbackshouldersarmsStrengthencoremusclesPlankjacksmayhelpstrengthenthemusclesof