Plank Jacks and Plank Walk Up from A to Z

2 December 2019

Fitness

When it comes to performing the plank, there are so many variations at your disposal – everything from the regular plank to plank jacks, and everything in between. It’s a fantastic exercise that can help you build and maintain a solid core – vital for optimal performance in your workouts.

In the following blog post, we’ll answer the question, how do you do a plank? And then look into some popular variations of this abs exercise.

How Do You Do A Plank?

Put simply, all you need to do is assume the push up position, then slowly position your elbows so they are at a 90-degree angle on the ground. To perform the move effectively, simply ensure your back remains straight. Otherwise, you won’t get the full benefit from the exercise and could potentially injure yourself if your back is slouching. Hold the position for as long as possible, starting off with around 30 seconds to 1 minute before increasing this as you become more advanced.

But, if you’re looking for more of a challenge to mix things up a little, then the plank walk up is a variation you can try. This is a method of performing the plank which involves starting with your forearms on the ground, followed by pushing yourself up on one side – alternating between each arm.

Plank jacks are another variation of the regular plank. They’re a fantastic all-round exercise which combines two excellent exercises into one – the plank and jumping jacks. In turn, this helps you to develop your core at the same time as getting the heart pumping with a cardio workout.

Don’t worry if you’re not sure how to do plank jacks, we’ll now look into how to perform the exercise correctly. Essentially, you need to assume the usual plank position, jump your legs outwards and then return to the starting position, before repeating as many times as you can.

Here’s a quick high intensity interval training plank jacks workout that you can fit in either at the end of your session or maybe even on your lunch break at work. It can be performed anywhere, anytime and requires no equipment.

Plank Jack Workout

  • Perform plank jacks continuously for a period of 40 seconds, followed by a rest period of 20 seconds, then repeat for as many rounds as possible. For an extra challenge, either perform the move for longer, or shorten your rest times.

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