Plank Jacks Exercise: For a Killer Ab Workout

Lexi Lutz
Reading Time: 7 minutes
plank jacks exercise
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In search of a workout that will elevate your heart rate and fortify your core muscles? 

The plank jacks exercise might be just what you need. 

The plank jacks exercise is a challenging cardio and core workout that involves combining two popular exercises – the plank and jumping jacks. This exercise is an awesome way to get your heart rate up, improve your cardiovascular health, and burn calories. 

But it doesn’t just benefit your heart health. Plank jacks also target multiple muscle groups, making them a fantastic full-body workout.

If you’re looking for an exercise that will help you strengthen your core, plank jacks will work wonders for you. It engages your abdominal muscles, lower back, and glutes, helping you develop a stronger core. Plus, it’s a low-impact exercise, which means it’s perfect for those with joint issues or injuries.

If you’re ready to take your fitness routine to the next level, add the plank jacks exercise to your workout regimen. In the next sections, I’ll dive into the specifics of how to perform it correctly and the benefits it brings to your overall fitness.

Benefits of Plank Jacks Exercise

Plank jacks are an excellent exercise for anyone looking to improve their overall fitness. This simple yet effective exercise engages multiple muscle groups at once, making it an efficient way to get in a full-body workout. Here are some of the benefits of plank jacks:

Muscles workedBenefits
Core muscles (abs, obliques, lower back)Improves core strength and stability
Leg muscles (quads, hamstrings, calves)Tones and strengthens leg muscles
Shoulder muscles (deltoids)Helps to strengthen and stabilize the shoulders

Plank jacks are amazing for improving core strength. Unlike traditional planks, which focus primarily on the abs, plank jacks engage the obliques and lower back muscles as well. By strengthening these muscles, you can improve your posture, reduce your risk of back pain, and enhance your overall athletic performance.

Plank jacks also work the leg muscles, including the quads, hamstrings, and calves. This helps to tone and strengthen the legs, making everyday activities like walking, running, and climbing stairs way easier and more enjoyable.

In addition to improving core and leg strength, plank jacks can also help to strengthen and stabilize the shoulders. This is because the exercise requires you to keep your shoulders and upper body stable while performing the jumping motion with your legs.

How to Do Plank Jacks Exercise

Plank jacks are a great way to get your heart rate up and strengthen your core muscles. How to do plank jacks:

1. Start in a high plank position with your feet together and your hands shoulder-width apart.

2. Jump your feet out to the sides while keeping your upper body in place. Your feet should be slightly wider than hip-width apart. 

3. Jump your feet back to the starting position. 

4. Repeat for the desired number of reps. 

If you’re new to this exercise, start with a few reps and gradually increase the number as you feel more comfortable. You can also modify the exercise by stepping your feet out to the sides instead of jumping.

Proper form for plank jacks is super important to pay attention to so you can safely get the msot out of the exercise. 

Heart Rate Raising Exercises

One of the most significant benefits of the plank jacks exercise is its ability to raise your heart rate.

When you engage in exercises that raise your heart rate, your body works harder to pump blood, which increases blood flow and improves circulation. This increased blood flow can help deliver more oxygen and nutrients to your muscles, which can help them perform better and reduce the risk of injury.

Heart rate raising exercises can also help strengthen your heart muscle, making it more efficient at pumping blood. This can lead to a lower resting heart rate and reduce the risk of heart disease and other cardiovascular illnesses.

Heart rate raising exercises are also great for burning calories and improving overall fitness levels. When your heart rate is elevated during exercise, your body burns more calories, which can help with weight loss and weight management.

Some other examples of heart rate raising exercises include jumping jacks, burpees, high knees, and jump squats. Incorporating a variety of these exercises into your workout routine can help keep your heart rate up and provide a well-rounded workout.

Plank Jacks Variations for a Stronger Core

Ready to upgrade your plank jacks technique? Here are some variations that will challenge your core muscles even further:

1. Weighted Plank Jacks

Add some extra resistance to your plank jacks by placing small weights on your ankles or wrists. This will increase the intensity and help to build strength in your core and legs.

2. Single-leg Plank Jacks

Try performing your plank jacks with only one foot on the ground at a time. This will engage your stabilizer muscles and add an extra challenge to your workout.

3. Plyometric Plank Jacks

If you’re looking for a more high-intensity variation, try adding a jump to your plank jacks. This will not only strengthen your core but also get your heart rate up.

4. Stability Ball Plank Jacks

Place your feet on a stability ball while performing your plank jacks. This will add an extra challenge to your balance and stability, and engage your core muscles even more.

5. Inchworm Plank Jacks

Begin in a standing position and walk your hands out to a plank position. Perform a plank jack and then walk your hands back up to a standing position. Repeat for several reps. This variation will work your entire body while targeting your core muscles.

Incorporating these plank jacks variations into your regular workout routine will not only strengthen your core but also add some variety and fun to your exercise regimen. Give them a try and see how your body responds!


What are the benefits of the plank jacks exercise?

The plank jacks exercise offers numerous benefits. It targets multiple muscle groups, including the core, shoulders, and legs. It helps improve cardiovascular fitness, enhances stability and balance, and increases overall body strength.

How do I perform plank jacks correctly?

To perform plank jacks, start in a high plank position with your hands directly under your shoulders and your feet together. Then, jump your legs wide apart while keeping your core engaged. Next, jump your legs back together to complete one repetition. Remember to maintain proper form and engage your core throughout the exercise.

Can beginners do plank jacks?

Yes, beginners can do plank jacks. But it’s important to start with modifications if necessary. Instead of jumping your legs, you can step them apart and back together. As you build strength and confidence, you can gradually progress to the full plank jacks exercise.

Are there variations of plank jacks for a stronger core?

Absolutely! There are several variations of plank jacks that can challenge your core even more. You can try elevated plank jacks by placing your hands or feet on an elevated surface. Another option is to add a bosu ball, sliding discs, or resistance bands to increase the intensity. These variations will help strengthen your core muscles and keep your workout routine exciting.

How do plank jacks compare to mountain climbers?

While both plank jacks and mountain climbers are effective exercises, they have slightly different focuses. Plank jacks primarily target the core and shoulders, whereas mountain climbers engage the core, shoulders, and legs. Depending on your fitness goals, you can choose to incorporate either or both exercises into your routine.