Plank jacks, combining the cardio and core strengthening exercises, can simultaneously help in strengthening the muscles of both the upper and lower body, sprucing up the total-body core strength
Combining the benefits of planks and jumping jacks in one — both being perfectly fine workout moves in itself, plank jacks actually gives you a better total body workout, by adding extra resistance to the core while adding stability to the shoulders. Additionally, it is also helpful in sculpting the abs and the arms in tandem.
The Move
Start off in a plank position by positioning the hands under the shoulders and keeping the feet together. Maintaining the hip level, kick out both legs up in a 'V' and then regroup them back in together to complete the set. Don't overarch the lower back by contracting the belly button to the spine, before the jump. Else, one might experience some lower back issues.
Put in as many sets of threes as possible within 45-60 seconds, with 20 seconds of rest in between.
Core Strength and Cardio
Since the plank jacks combine cardio and core strengthening exercises, they can simultaneously help in strengthening the muscles of both the upper and lower body, sprucing up the total-body core strength.
Cardio will shore up the heart rate pumping in oxygen and blood to the veins and the muscles.
Greater Stability
Disengaging the legs without breaking the hips or letting its postures slump towards the floor will require a lot of effort to stabilize the full weight of the body by using only the arms when the legs will be airborne. This not only improves the performance of the shoulders but all over the framework as well.
Burns Calories And Body Fat
It's particularly effectual in burning calories and zapping fat cells. Being a highly effective isometric routine, it can burn approximately 2-5 calories per minute, depending on the body weight, which is more than what one will achieve doing the traditional abdominal exercises like crunches or sit ups.
Quite interestingly, since this workout will engage certain muscles, one will be burning energy even when sedentary!
Beginner's Tips
It is advisable to practice the planks to get a feel of it before advancing to plank jacks.
Those who wish to start off with them straight away can plant their forearms on the floor, to take the pressure off the wrists and prevent the risk of injury.
First timers can also try out the alternative toe taps by pushing-out with one foot at a time (the other toe is still planted on the floor) before said going to the real deal. This will give one the chance to understand the exact nature of the exertion and the stability required to do the actual ones.
