Hello and welcome everyone to another edition of Fey Fitness! Today I am teaching you how to do another advanced plank exercise called a Plank Jack. This exercise is perfect for someone who is at an intermediate or advanced fitness level and is looking to mix up their core and lower body workout routine.
I love planks for three main reasons. For one, a plank is a total body exercise that engages everything from your head to your toes. Two, there are about a thousand different versions of planks, each that can target specific muscles more than the rest to create a fully customized fitness routine. And three, is that performing a plank isn’t very time consuming. Most people need between 90 seconds to three minutes in order to reap the benefits of various plank exercises.
Why Do a Plank Jack?
- Planks really work that core! The entire abdominal cavity needs to be strong and engaged in order to keep you in this position, so you are strengthening your tummy for a sexy summer body.
- You are also working on your balance by being in a plank. Being able to maintain a normal plank is hard enough, but trying to incorporate a jumping jack into the mix really steps up the difficulty in terms of keeping you balanced and not toppling over. This translates to better balance and stability when you are performing daily tasks or going out into the world.
- Jumping the legs in and out like you would during a jumping jack works the entire leg (glutes, quadriceps, hamstrings, adductors, abductors) during the movement. This means your legs stay sleek and strong.
How to Perform a Plank Jack:
- Bust out a yoga mat or other surface that is level and won’t hurt your feet or hands.
- Come up onto your hands and feet with your hands directly under your shoulders.
- Engage your core and keep your spine is straight and your body is in a straight line from head to toes. NOTE: If you need to, tighten that booty to give some extra support to your low back while in this position.
- When you are ready, jump your feet outwards like you would to perform a jumping jack and land on your toes.
- Now jump so that your feet are back together in the starting position.
- Repeat this motion, 10-15 times or set a timer and perform this for 30 seconds.
- Continue for 2-3 sets.
My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.
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Cheers,
Fey
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