The Jack Plank is a dynamic core exercise that combines elements of the traditional plank exercise and jumping jacks. The Jack Plank exercise engages multiple muscle groups, including the core, shoulders, and legs, while also increasing cardiovascular endurance and coordination.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens core muscles
- Improves balance and stability
- Increases upper body strength
- Can help alleviate lower back pain
- Engages multiple muscle groups at once
How to perform
- Start by lying face down on the ground with your arms extended in front of you.
- Engage your core and lift your arms, legs, and chest off the ground simultaneously.
- Hold this position for a few seconds, making sure to keep your neck in a neutral position.
- Lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary