Plank jacks
High plank with jumping the feet apart and together: cardio for the core and shoulders.
How to do it
- Get into a high plank on straight arms, hands under the shoulders, body in one line.
- Brace the abs and glutes, with the neck continuing the line of the spine.
- Jump the feet out wider than the shoulders.
- Immediately jump the feet back together.
- Do not let the hips sag or rise; the shoulders stay over the hands.
- Work through the interval at an even rhythm, then rest.
Key technique cue
From a plank, jump your feet apart and back together — don't let your hips sag.
Common mistakes
- ✕ Sagging hips
- ✕ Hips piked high
- ✕ Feet slamming onto the floor
- ✕ Shoulders drifting back behind the hands
Benefits
- ✓ Works the core and shoulders
- ✓ Raises heart rate
- ✓ Coordinates the upper and lower body
About the exercise
Plank jacks combine holding a plank with foot jumps like those of jumping jacks. They load the core, shoulders, glutes and cardiovascular system. They suit intervals once you hold a plank confidently.
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