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Core and abs · Strengthening

Dynamic Plank with Jumping Jacks Feet Apart-Close

Dynamic plank with feet apart-close jumping, 3 sets, 12 repetitions

Illustration of the Dynamic Plank with Jumping Jacks Feet Apart-Close exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Get into a plank position, arms extended or on the forearms, with feet close together and the body well aligned from shoulders to ankles. Jump simultaneously with the feet outward then back together, keeping the trunk stable and without moving the rest of the body.

Tips: Contract the abdominal muscles to maintain good stability and avoid hips sagging or lifting. Keep your gaze toward the ground to protect the neck.

Progression: Gradually increase the number of repetitions or the speed of jumps as you master the movement.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Plank position with arms extended or on forearms, feet close together
Clinical goal
Strengthening of the abdominal muscles and improvement of trunk stability
Also known as
dynamic plank jumps, jumping jack plank, lateral jumps in plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.