{"id":42687,"date":"2022-04-20T18:44:40","date_gmt":"2022-04-20T18:44:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42687"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"plank-jacks-benefits","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/","title":{"rendered":"Plank Jacks Benefits And How To Do Them Correctly"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Plank_Jacks_Exercise_Benefits\" >Plank Jacks Exercise Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Stronger_Core\" >Stronger Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Stronger_Upper_Body\" >Stronger Upper Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Prevent_Back_Pain\" >Prevent Back Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Burn_Calories_And_Fat\" >Burn Calories And Fat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#How_To_Do_A_Plank_Jack\" >How To Do A Plank Jack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#How_Many_Reps_Should_You_Do\" >How Many Reps Should You Do?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Plank_Jack_Regression\" >Plank Jack Regression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Plank_Jack_Progression\" >Plank Jack Progression<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Incorporating_Plank_Jacks_Into_Your_Workouts\" >Incorporating Plank Jacks Into Your Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#In_Your_Core_Strength_Workout\" >In Your Core Strength Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#In_Your_HIIT_Workout\" >In Your HIIT Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#In_Your_Upper_Body_Workout\" >In Your Upper Body Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Plank_Jack_Safety_Tips\" >Plank Jack Safety Tips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Not many exercises have the combined benefits of cardio and strength training that plank jacks do. This simple movement provides an excellent way to get your heart rate up while also toning your core, arms, and legs.\u00a0<\/span><span style=\"font-weight: 400;\">And, since they can be done anywhere without any equipment they&#8217;re the perfect exercise to add to your routine no matter if you&#8217;re home or on the go. <\/span><span style=\"font-weight: 400;\">Like most exercises there is a right way and a wrong way to do plank jacks. To get the most out of this movement and avoid injury, it&#8217;s important to do them correctly.\u00a0<\/span><span style=\"font-weight: 400;\">Here are some tips on how to do plank jacks correctly, as well as some of the benefits you can expect from adding them to your workout routine.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Jacks_Exercise_Benefits\"><\/span><strong>Plank Jacks Exercise Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The plank jack is a great addition to your <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">strength training<\/a> routine for several reasons:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stronger_Core\"><\/span><strong>Stronger Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plank jacks are a great way to strengthen your core (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/57\/8\/845\/htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). They are a variation of the traditional plank, and they work by engaging all of the muscles in your core. While doing this exercise, you&#8217;ll contract your abs, back, and hips to maintain a stable position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll also be using your arms and legs to jump, which will help to tone your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people believe that having a strong core is important for aesthetic reasons only. They think that six-pack abs are the epitome of fitness, and so they spend countless hours doing crunches in an attempt to <a href=\"https:\/\/betterme.world\/articles\/planks-for-back-pain\/\">achieve this goal<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it is true that having visible abdominal muscles can be aesthetically pleasing, there are many other reasons why you should focus on building a stronger core.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your core muscles include the muscles of your abdominals, back, and hips. These muscles work together to stabilize your spine and pelvis to allow you to move your arms and legs (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0213158\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A strong core is <a href=\"https:\/\/betterme.world\/articles\/doing-planks-everyday\/\">essential<\/a> for good posture, balance, and coordination. It also helps protect your spine and internal organs from injury (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0213158\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">Planks For Abs: Exercises That Will Set Your Core On Fire<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-41999 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884.png\" alt=\"plank jack benefits\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5884.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stronger_Upper_Body\"><\/span><strong>Stronger Upper Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles in your upper body include your chest, back, shoulders, and arms. A strong upper body is important for many everyday activities such as carrying groceries, lifting a child, or moving furniture. It can also help improve your posture and <a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\">reduce your risk of injuries<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plank jacks are a great way to build strength in your upper body. They work your chest, shoulders, arms, and back all at once. They are also a great cardio workout and can help improve your endurance (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2008\/01000\/Core_Stability_Exercise_Principles.14.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prevent_Back_Pain\"><\/span><strong>Prevent Back Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lower back pain is a <a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\">common issue<\/a> that many people suffer from. It can be caused by a variety of things, such as poor posture, sitting for long periods, or lifting heavy objects. Back pain can range from mild to severe and can make it difficult to do everyday activities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538173\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Core stabilization exercises, such as plank jacks, can help prevent or reduce back pain (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/16\/19\/3509\/htm\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). These exercises strengthen the muscles in your back and abdominal area, which helps support your spine. Stronger core muscles mean better posture and less <a href=\"https:\/\/betterme.world\/articles\/28-day-plank-challenge\/\">strain on your back<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38870 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1024x576.png\" alt=\"plank jack benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burn_Calories_And_Fat\"><\/span><strong>Burn Calories And Fat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Aside from their muscle-strengthening benefits, plank jacks are also a great way to burn calories and fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise is considered to be a moderate-intensity <a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">cardio workout<\/a>, which means that you burn more calories than if you were doing a low-intensity workout such as walking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research on the benefits of cardiovascular exercise shows that aside from burning fat, it can help improve your heart health, lower your blood pressure, and reduce your risk of developing chronic diseases such as heart disease, stroke, and diabetes (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/01.cir.0000048890.59383.8d\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many calories plank jacks burn will depend on your weight, intensity level, and how long you do the exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, one study found that a 155-pound person can burn approximately 252 calories in 30 minutes of doing moderate-intensity <a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge-for-beginners\/\">cardio exercises<\/a> such as plank jacks (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38869 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5662-1024x576.png\" alt=\"plank jack benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5662.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5662-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5662.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5662-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5662.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Plank_Jack\"><\/span><strong>How To Do A Plank Jack<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 1: <\/b><span style=\"font-weight: 400;\">Start in a plank position with your feet shoulder-width apart and your hands directly under your shoulders. Bend your elbows and lower your forearms onto the ground. Your tailbone should be slightly tucked so that your pelvis is perpendicular to the floor. Focus your gaze on the floor about a foot in front of you to help keep your neck in line with your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 2:<\/b><span style=\"font-weight: 400;\"> Keeping your core engaged, jump your feet out to the side, landing with your feet wider than shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step 3: <\/b><span style=\"font-weight: 400;\">Jump your feet back together, returning to the starting position.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Engaging your core will help you to keep your body in a straight line and prevent your hips from sagging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you jump your feet out to the side, be sure to land softly on the balls of your feet. This will help to protect your joints and reduce the <a href=\"https:\/\/betterme.world\/articles\/plank-calories-burned\/\">impact on your body<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be careful not to move your feet too wide apart. Doing this can put a strain on your knees and hips.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Reps_Should_You_Do\"><\/span><strong>How Many Reps Should You Do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Perform reps for 20 seconds at a time, with 10 seconds of rest in between sets. Begin with 2-3 sets and work your way up to 5 sets as you get stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Longer sets can fatigue your muscles and cause you to break form, which can lead to injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, quality is more important than quantity. If you can\u2019t do the move with good form, it\u2019s better to reduce the time or intensity level rather than trying to force your body to do more than it\u2019s ready for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to exercise, start with shorter sets and slower jumps. As you get stronger and more comfortable with the move, you can increase the length of time and the intensity.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38835 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plank_Jack_Regression\"><\/span><strong>Plank Jack Regression<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For some reason, you may be unable to do a full plank jack. Perhaps you have an injury or you\u2019re not quite ready for this movement. Or, maybe you\u2019re just starting and need to build up your strength and endurance first.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If a full plank jack is too difficult, there are a few ways that you can modify the exercise to make it easier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One way is to master the regular stationary plank before progressing to the plank jack. Once you can hold a plank for 30 seconds or more, you\u2019ll likely be ready to move on to the next level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to give the plank jack a try but are concerned about jumping, start by doing the plank jack toe tap.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lift your right foot off the ground and tap it lightly on the floor next to your left foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your right foot to the starting position, then repeat with your left foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate sides until you\u2019ve done 10-15 reps.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">Are Planks Good For Abs? The Truth About This Popular Workout<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38838 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png\" alt=\"plank jack benefits\" width=\"1020\" height=\"573\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png 1020w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png 768w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plank_Jack_Progression\"><\/span><strong>Plank Jack Progression<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you become more confident and comfortable with the plank jack, there are a few ways that you can make the exercise more challenging.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One way is to increase your speed. This will not only make the exercise more challenging but will also increase the number of calories that you burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way to make the plank jack more difficult is by increasing the length of the set. Instead of doing 20 seconds at a time, try 30 or even 45 seconds. Just be sure to take a break in between sets so that you don\u2019t overdo it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also make the plank jack more challenging by doing it in conjunction with other exercises. For example, try doing a plank jack set followed by a jump squat set.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38786 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706-1024x576.png\" alt=\"plank jack benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5706.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorporating_Plank_Jacks_Into_Your_Workouts\"><\/span><strong>Incorporating Plank Jacks Into Your Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can incorporate plank jacks into your workouts in a variety of ways.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"In_Your_Core_Strength_Workout\"><\/span><strong>In Your Core Strength Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A good core workout only needs 4 or 5 different exercises, so there\u2019s plenty of room to add in a few plank jacks. Here is a sample workout for a sculpted core:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank jacks &#8211; 15 reps, 20 seconds each with 10 seconds of rest in between sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straight leg toe touch &#8211; 15 reps on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip Dips &#8211; 16 reps in total<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oblique side bends &#8211; 15 reps on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 1 minute, then repeat the circuit 2-3 more times.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"In_Your_HIIT_Workout\"><\/span><strong>In Your HIIT Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-Intensity Interval Training (HIIT) workouts are a great way to get your heart rate up and burn calories. And, they can be done in a relatively short amount of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a HIIT workout that incorporates plank jacks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up for 3 minutes with light cardio like jogging or walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of plank jacks, followed by 30 seconds of rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 minute of jumping jacks, followed by 1 minute of rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">45 seconds of mountain climbers, followed by 15 seconds of rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of sprints, followed by 2 minutes of walking or jogging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the circuit 2-3 more times.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38695 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892-1024x576.png\" alt=\"plank jack benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3892.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"In_Your_Upper_Body_Workout\"><\/span><strong>In Your Upper Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plank jacks can also be incorporated into an upper-body workout. For example, try doing a set of push-ups in between each set of plank jacks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a sample upper body workout that includes plank jacks:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 12 reps of overhead presses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of plank jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 12 reps of lat pull-downs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of plank jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 sets of 12 reps of chest press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of plank jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for 1-2 minutes, then repeat the circuit.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-38692 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-1024x576.png\" alt=\"plank jack benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Jack_Safety_Tips\"><\/span><strong>Plank Jack Safety Tips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get the most out of this exercise without injury, there are a few things that you should keep in mind.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, be sure to warm up before doing any type of jump exercises like plank jacks. A good warm-up will not only help to prevent injuries but will also increase your heart rate and get your muscles ready for the workout ahead (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/01000\/Effects_of_Warming_up_on_Physical_Performance__A.21.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Second, be sure to engage your core throughout the exercise. This will help to protect your lower back and prevent injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Third, keep your body in a straight line and avoid sagging in the middle. This will help to target your abs and obliques more effectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, be sure to land lightly on your feet and keep your knees soft when you jump. This will help to absorb the impact and prevent injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always listen to your body and stop the exercise if you feel any pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid this exercise if you have any lower back, knee, or hip pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have any other health concerns, please consult your doctor before starting this or any other exercise program.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many benefits to incorporating plank jacks into your workout routine. Plank jacks are a great way to get your heart rate up and to challenge your whole body. They\u2019re also relatively easy to do and can be modified to meet your fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, when doing any type of plyometric exercise, it\u2019s important to listen to your body and to take things slowly at first. Be sure to warm up before exercise and cool down afterwards.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plank_Jacks_Benefits\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe | Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Not many exercises have the combined benefits of cardio and strength training that plank jacks do. This simple movement provides an excellent way to get your heart rate up while also toning your core, arms, and legs.\u00a0And, since they can be done anywhere without any equipment they&#8217;re the perfect exercise to add to your routine [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":42688,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[123],"class_list":["post-42687","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plank Jacks Benefits And How To Do Them Correctly - BetterMe<\/title>\n<meta name=\"description\" content=\"What \u2605 PLANK JACK BENEFITS \u27a4 can you expect from this plyometric exercise? We explain how to do them correctly to avoid injury.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plank Jacks Benefits And How To Do Them Correctly\" \/>\n<meta property=\"og:description\" content=\"What \u2605 PLANK JACK BENEFITS \u27a4 can you expect from this plyometric exercise? We explain how to do them correctly to avoid injury.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1916300165.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"750\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/239205b92e9d7150a5dd9d72f4b12ac1\"},\"headline\":\"Plank Jacks Benefits And How To Do Them Correctly\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\"},\"wordCount\":1974,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1916300165.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Not many exercises have the combined benefits of cardio and strength training that plank jacks do. This simple movement provides an excellent way to get your heart rate up while also toning your core, arms, and legs.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">And, since they can be done anywhere without any equipment they're the perfect exercise to add to your routine no matter if you're home or on the go. <\/span><span style=\\\"font-weight: 400;\\\">Like most exercises there is a right way and a wrong way to do plank jacks. To get the most out of this movement and avoid injury, it's important to do them correctly.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Here are some tips on how to do plank jacks correctly, as well as some of the benefits you can expect from adding them to your workout routine.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Plank Jacks Exercise Benefits<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The plank jack is a great addition to your <a href=\\\"https:\/\/betterme.world\/articles\/plank-benefits\/\\\">strength training<\/a> routine for several reasons:<\/span>\\r\\n<h3><strong>Stronger Core<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Plank jacks are a great way to strengthen your core (<\/span><a href=\\\"https:\/\/www.mdpi.com\/1648-9144\/57\/8\/845\/htm\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). They are a variation of the traditional plank, and they work by engaging all of the muscles in your core. While doing this exercise, you'll contract your abs, back, and hips to maintain a stable position.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You'll also be using your arms and legs to jump, which will help to tone your muscles.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Most people believe that having a strong core is important for aesthetic reasons only. They think that six-pack abs are the epitome of fitness, and so they spend countless hours doing crunches in an attempt to <a href=\\\"https:\/\/betterme.w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\",\"url\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\",\"name\":\"Plank Jacks Benefits And How To Do Them Correctly - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1916300165.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What \u2605 PLANK JACK BENEFITS \u27a4 can you expect from this plyometric exercise? We explain how to do them correctly to avoid injury.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1916300165.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1916300165.jpg\",\"width\":1000,\"height\":750},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Plank Jacks Benefits And How To Do Them Correctly\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/239205b92e9d7150a5dd9d72f4b12ac1\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Plank Jacks Benefits And How To Do Them Correctly - BetterMe","description":"What \u2605 PLANK JACK BENEFITS \u27a4 can you expect from this plyometric exercise? We explain how to do them correctly to avoid injury.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/","og_locale":"en_US","og_type":"article","og_title":"Plank Jacks Benefits And How To Do Them Correctly","og_description":"What \u2605 PLANK JACK BENEFITS \u27a4 can you expect from this plyometric exercise? We explain how to do them correctly to avoid injury.","og_url":"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":750,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1916300165.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/239205b92e9d7150a5dd9d72f4b12ac1"},"headline":"Plank Jacks Benefits And How To Do Them Correctly","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/"},"wordCount":1974,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/plank-jacks-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_1916300165.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Not many exercises have the combined benefits of cardio and strength training that plank jacks do. This simple movement provides an excellent way to get your heart rate up while also toning your core, arms, and legs.\u00a0<\/span><span style=\"font-weight: 400;\">And, since they can be done anywhere without any equipment they're the perfect exercise to add to your routine no matter if you're home or on the go. <\/span><span style=\"font-weight: 400;\">Like most exercises there is a right way and a wrong way to do plank jacks. To get the most out of this movement and avoid injury, it's important to do them correctly.\u00a0<\/span><span style=\"font-weight: 400;\">Here are some tips on how to do plank jacks correctly, as well as some of the benefits you can expect from adding them to your workout routine.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Plank Jacks Exercise Benefits<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The plank jack is a great addition to your <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">strength training<\/a> routine for several reasons:<\/span>\r\n<h3><strong>Stronger Core<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Plank jacks are a great way to strengthen your core (<\/span><a href=\"https:\/\/www.mdpi.com\/1648-9144\/57\/8\/845\/htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). They are a variation of the traditional plank, and they work by engaging all of the muscles in your core. While doing this exercise, you'll contract your abs, back, and hips to maintain a stable position.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You'll also be using your arms and legs to jump, which will help to tone your muscles.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Most people believe that having a strong core is important for aesthetic reasons only. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. 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