If you are thinking of losing weight You may be looking for the best fat burning workouts that may show results quickly. so you can stay motivated to pursue your next goal. What do you think about Plankjack? Plank jack is an ideal exercise that you can include in your weight loss routine. This is because plankjack includes two of the most well-known exercises for weight loss: jumping jacks and plank. So how to jump jack? let’s find out
Health Shots contacted Veeta Batra, a life-changing coach and fitness enthusiast, to discover the benefits of jumping smash for weight loss.
Here’s how to make plankjack:
Step 1: Start by standing on a tall plank. Kneel on the mat, place your hands on the floor, and extend your arms directly under your shoulders.
Step 2: Now stretch your legs out behind you. Set your feet firmly on the floor and lift your buttocks to keep your shoulders and hips in line.
Step 3: Use your glutes and core muscles to provide stability in the plank position. Also, keep your back flat. looking down at the ground and make sure your body is in a straight line.
Step 4: in plank position Now your legs have to do all the work.
Step 5: As you jump with your legs spread wide. Keep your stomach tight.
Step 6: when you’re done Quickly jump back to center with both feet.
Step 7: Repeat at least 10 times while continuing to jump in and out.
record: Keep your hips from sagging throughout the movement and keep your back straight. Also, keep your arms steady.
The movement must be similar to the jumping jack done while holding a plank position.
Can planks help you lose weight?
The plank and any variation of the plank works all core muscles, including the obliques and abdominals. It also stimulates the muscles of the back and hips.
Plankjack is a strength and cardio workout. They can help build your upper and lower body muscles. May increase core strength and stability avoid back pain and increase cardiovascular endurance The question is how does it help in weight loss?
Batra says, “Planks can increase your heart rate. burn calories and speed up your metabolism Because it’s a great cardio workout. your body is involved and because of this So every muscle in your body works to lose fat.” Both aspects of this exercise aid in weight loss.
The plankjack also develops the chest, abdomen, back, shoulders and arms, in addition to the abdominal and core muscles.
Read more: Love plank for weight loss? Try these variations to lose excess weight.
3 Other Plank Variations for Weight Loss
Try These 3 Plank Styles This will help you get ready to play the plank if practicing the plank seems a little challenging.
1. Cork beside plank
- Start in plank position.
- Dig your toes into the floor and lift your butt so your shoulders are in line with your hips.
- Draw your navel toward your spine to tighten your abs as you step your right foot out to the right and back to center.
- Repeat with your left leg. Do this 10 times.
2. Plank Jack Frog
- Start in a high plank position and jack one plank.
- Then lift your hips and legs toward your hands, slowly lowering your toes while bending your knees.
- Jump back to the high plank.
- Do this 10 times.
3. Squat Jump Plank
- Start in a high plank position and complete one plank.
- Then lift both hips and legs toward your hands.
- raise your hands and body Then push your heels up to explode.
- Land on the floor with your feet in a squat position. your hands come back to the floor and jump your legs back into a high plank.
- Do this 10 times.
