logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Plank Jumping Jacks

(4.07)
through 15 votes
Human
muscles:Rectus AbdominisMuscle, ObliquesMuscle, AdductorsMuscle, AbductorsMuscle, GlutesMuscle
synergists:TrapeziusMuscle, Lower BackMuscle, HamstringsMuscle, ShinsMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
Variations available (23)
Starting PositionExecution

Starting Position

  • bring your body into the push-up position (easier) or into the plank (more difficult)
  • place the forearms on the ground or a fitness mat
  • the elbows are placed directly below the shoulders
  • brace the body and stretch out the legs backwards
  • the feet are together and on the tiptoes
  • hold head and hip up in a line with the rest of the body
  • look to the ground

Correct Execution

  • keep the abs braced and spread the legs with a jumping move
  • land on the toes
  • your upper body is as stable as possible
  • pause shortly in the final position and jump back
  • do this repeatedly