鍛錬How to do Plank jack
Plank jack works the Abs, shoulders, legs (raises your heart rate too) with no equipment. Key cue: “Hold a plank and jump your feet out and in. Keep your hips level”
Steps
- Get in a straight-arm plank
- Hop both feet out to the sides, then back together
- Keep a steady rhythm
How many: 20–40 sec
Muscles worked
Abs, shoulders, legs (raises your heart rate too)
Common mistakes
- Hips rising
- Shoulders shifting off your hands
Easier or harder
| Easier | Step one foot out at a time and back |
|---|---|
| Harder | Speed up |
Build a abs routine with a timer
More abs exercises
CrunchEasy · No equipmentReverse crunchMedium · No equipmentPlankEasy · No equipmentSide plankMedium · No equipmentLeg raiseMedium · No equipmentBicycle crunchMedium · No equipmentRussian twistMedium · No equipmentMountain climberMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.