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How To Do The Plank Jack

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They say the world is changed by unreasonable men, and we all have the stubborn bastard who refused to do both jumping jacks and the plank in favour of an ingenious combo to thank for the plank jack.

No longer do people have to divide their time between both jumping jacks and planks, or – horrors of horrors – face the Sophie’s Choice of picking just one of them to do in time-sensitive situations. The plank jack has you covered.

Benefits Of The Plank Jack

The jumping jack is a great way to get your heart pumping, and the plank builds a rock solid core, so it’s no surprise to learn that the plank jack does a bit of both. The cardio aspect means it’s a great option for exercising the core during a circuit where you’re aiming to keep your heart rate up throughout, as oppose to the classic static plank.

How To Do The Plank Jack

Adopt the standard plank position, holding your body up on your forearms and toes. From there it’s as simple as splaying your legs out to the side like in a jumping jack, then bring them back to the original position. Keep your core braced throughout for maximum effect.

Jump back and forth as many times as you can in a minute, take a 30-second break, and repeat. If you find jumping out with both legs too tough, then stepping out each foot in turn is a good way to make the plank jack easier.

You can mix up the plank jack a little by sliding your feet apart rather than jumping to spread them. This can be done with just socks or tea towels, but if you want to try it on carpet then a pair of sliders, which can be used for all kinds of other exercises too, might be worth picking up. A pair of reversible sliders – one side for hard floors, the other for carpet – costs less than £15 on Amazon (opens in new tab).

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.