What do you get if you cross a jumping jack with a plank? plank jack. This dynamic, killer core move is as intense as it sounds, engaging the balance muscles to secure your body as you jump your legs in and out. But what are the benefits of the plank press, and what would happen if you added 100 planks to your workout routine for a week?
If you’re looking to get more bang for your buck during your abdominal exercise, the plank lift is a great move to try, as it works your abs and shoulders at the same time. As you jump your legs in and out, your shoulders will lock your body into a plank, which means you’ll be working on your shoulder strength, as well as challenging your abs in this movement.
As a reminder, 100 reps of anything is a lot, and what works for me may not be right for you and your body. If you’re new to planks, or you’re getting back into exercise after an injury, it’s a good idea to ask a personal trainer to check your form before adding reps, to make sure you’re moving with the right form.
How to make a plank jack
To perform the plank raise, start in a plank position, with your arms extended, hands under your shoulders, feet together, and so your body forms a straight line from the crown of your head to the heels of your feet. Keep your heart engaged with the thought of sucking your belly button up your spine. Jump both feet out to the side, as you would in a jack jump. If you are using a file Yoga mat, aiming to land your feet on the edges of the mat. Quickly jump your feet in and continue to jump your feet in and out while keeping your core engaged. read more How to make a plank jackbenefits of wooden slings, and modifications that can be experienced here.
I’ve been doing planks every day for a week – here’s what happened
Are plank jacks the secret to a stronger core? I set out to find out more. This is what I learned:
My core had to work really hard during this move
There’s no doubt about it – 100 reps of wooden cranes was a lot. On the first day, I decided the best way to make this movement more bearable was to space out the reps, so I did four sets of 25 plank jacks. This helped me focus on my form during the movement – it’s important to keep your core muscles engaged the whole time to avoid putting any stress on your lower back.
Planks, and plank variations, including the plank lever, activate all the core muscles. Including the rectus abdominis (external six-pack muscle), transversus abdominis (deep core muscle), and obliques. It also works the hips and back. Far from being just an aesthetic goal, a strong core can help improve your balance and posture, as well as relieve lower back pain.
I felt it in my shoulder
I wasn’t expecting to feel this exercise in my shoulders as much as I did, but with my third day reps, I had to get down to my elbows for the plank jacks. As a runner, I don’t spend a lot of time working on my upper body, and this challenge reminded me that I definitely had some work to do.
I’ve also found this exercise to be more of a blast for cardio than usual panels or side panels. is similar to mountaineersThe wooden jacks raised my heart rate as I jumped my legs in and out. It’s also much less impactful than burpees or high-knees, so this is definitely a step I’ll add to my warm-ups in the future.
I’ve made some tweaks
I added this challenge to my routine in the fourth week of marathon training and after a particularly grueling 13-mile run, I felt like doing 100 planks was a step too far for my tired muscles. Instead, I swapped my jacks for plank toe taps, in which I stick one foot out onto the side of the exercise mat, and then the other, instead of jumping. I actually found that the toe taps took longer to complete, which my core worked really hard for. This was a great reminder that rest days are important, but also that you should always listen to your body, and adjust exercises if necessary.
Another day, I decided to up the ante and put one of the best resistance bands around my thighs to add some resistance to my plank jacks. This made me feel the exercise more in my legs, and forced me to work harder to keep my pelvis stable.
I will do this again in the future
Of course, a week of plank workouts didn’t obviously change that drastically — visible abs are the result of a lower body fat percentage, not plank jacks or endless sit-ups (here How do you calculate body fat percentage and why does it matter). That said, I really enjoyed the challenge, and will definitely be adding plank jacks to my warm-ups in the future, not just 700 of them.
Looking for more workout inspiration? This is what happened when I added plank to my morning routine for a week, and when I went for a walk every day. Also check out this calisthenics workout, which uses just four exercises to build total-body strength.
