If weight loss is on your mind, you might be looking for the best fat-burning exercises that may show immediate results so you can continue to be inspired to pursue your goals. , what do you think of the plank jack? Plank Jacks are an ideal workout to include in your weight loss routine as it includes two of the most famous exercises for weight loss: jumping jacks and planks. So how do you do jumping jacks? Let’s check.
Health Shots reached out to transformational life coach and fitness enthusiast Vanita Batra to find out the benefits of jumping jacks for weight loss.
Here’s how to plank jack:
step 1: Start by standing on a high plank. Kneel on the mat, place your hands on the ground, and extend your arms directly under your shoulders.
Step 2: Then stretch your legs behind you. Place your feet firmly on the ground and lift your buttocks so that your shoulders and hips are in line.
Step 3: Use your glutes and core muscles to stabilize the plank position. Additionally, keep your back flat, look down at the ground, and keep your whole body in a straight line.
Step 4: Stay in the plank position. Now all tasks are performed with the feet.
Step 5: Keep your abs tight as you jump with your legs spread to the sides.
Step 6: When you’re done, quickly return to center with both feet.
Step 7: Repeat at least 10 times while continuing to jump in and out.
Note: Keep your hips straight throughout the movement and keep your back straight. Also, keep your arms steady.
The movement should resemble a jumping jack performed while holding the position of the plank.
Can plank jacks help you lose weight?
Planks and plank variations work all your core muscles, including your obliques and abdominals. Additionally, it stimulates the muscles in your back and hips.
Plank jacks are a strength and cardio exercise. Helps build upper and lower body muscles. Build core strength and stability, prevent back pain, and increase cardio endurance. The question is how it helps with weight loss.
“Plank jacks can get your heart rate up, burn calories, and speed up your metabolism,” Batra says, “because it’s great for cardio. muscles work to shed fat. Both of these aspects of this exercise help with weight loss.
In addition to developing your abs and core muscles, plank jacks also develop your chest, abdomen, back, shoulders and arms.
Also Read: Love planks for weight loss?Try These Variations and Lose Extra Kilograms
3 Other Plank Variations for Weight Loss
If practicing the plank jack seems a little difficult, try these three plank variations:
1. plank side tap
- Start in a plank position.
- Place your toes on the ground and lift your buttocks until your shoulders and hips are in line.
- Step your right foot to the right and as you bring it back to center, draw your navel toward your spine and tighten your abs.
- Repeat with your left leg. Repeat this 10 times.
2. Plank Jack to Frog
- Starting in a high plank position, perform one plank jacks.
- Then lift your hips and feet toward your hands, bending your knees and landing gently on your toes.
- Go back to the higher planks.
- Repeat this 10 times.
3. Plank jack to squat jump
- Start with a high plank position and perform a one plank jack.
- Then lift your hips and legs toward your hands.
- Lift your hands and torso and push your heels up to explode.
- Land flat on your feet in a squat, then return your hands to the floor and your feet back onto the high plank.
- Repeat this 10 times.
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