- Begin in a raised plank position, with your hands on the floor below your shoulders, your knees lifted from the floor and your shoulders, hips and knees in one straight line.
- Look at the floor just above your hands and keep your core engaged throughout the exercise.
- Begin the exercise with your feet together, simultaneously jump both feet apart to approximately shoulder width, before jumping them both back together again.
- Keep repeating the ‘jumping jack’ with the legs for a set number of repetitions or time. You should aim to do this exercise at pace to get the heart rate up.
- Ensure that you don’t lose your plank position with the upper body as you start to get tired.
Top tip: Make sure that you breathe – there’s no set breathing pattern for this exercise so try to just maintain a consistent steady breath.
- Plank jacks are a great exercise to boost the cardiovascular system
- They’re great for engaging the core and upper body
- They’re a great exercise to do anywhere, as no equipment is required!
Make it easier:
To make this exercise a bit easier, elevate your hands up on to a step so that you are preforming the exercise at an incline.
Make it harder:
To make this exercise more difficult, try increasing your repetitions or the length of time that you are preforming the exercise for.