I won’t lie – since having three children, my pelvic floor has never quite been strong enough to withstand extended bouts of jumping, so when I heard about the benefits of the jack plank exercise, it was music to my ears. Not only would I be challenging my core and pelvic stability (all the more important as I head towards perimenopause), but I’d also benefit from the cardio element in this dynamic variation of the traditional plank, which combines core stability with cardiovascular work,” as Rowan Clift, training and nutrition specialist at AI-based fitness and lifestyle coaching app Freeletics, says.
The jack plank is a compound movement, Clift explains, that challenges your core, coordination, endurance, and full-body control. Taking a deep breath, I was ready to give this wonder exercise a go.
What is the jack plank exercise?
The jack plank exercise is a hybrid between a plank and a jumping jack, according to Clift. “You maintain a strong plank position while jumping your feet in and out,” he explains. It’s commonly used in functional workouts to elevate your heart rate while building strength and stability through the midsection. While the name might sound intimidating, the jack plank is relatively straightforward once you grasp the mechanics. However, mastering a traditional plank first is crucial.
Similar to variations like the side plank or reverse plank, it’s a great way to spice up your core workout routine or serve as a finisher after strength training or Pilates.
How to do the jack plank exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core, then jump your feet wide out to the side.
- Return to the center, just like a jumping jack.
- Keep your hips steady and your back flat, ensuring your hips don’t elevate too high.
- Move at a slow, controlled pace.
- Repeat the exercise for as long as possible, aiming for one minute as a beginner.
Expert tip: Edwina Jenner, a personal trainer and women’s fitness specialist, suggests visualizing yourself as a surfboard with straight legs, a straight spine, and straight arms to achieve the flat position needed for the jack plank.
How to make the jack plank exercise easier
If you find the jack plank too difficult right now, there’s no need to stress. “Slow the movement down by stepping your feet out one at a time instead,” says Jenner. This modification takes the jump out of the move, easing the pressure on essential core and stabilizing muscles, such as the abdominals and obliques, while also reducing tension on your shoulders.
Benefits of the jack plank
1. It’s a full-body exercise
The jack plank is classified as a compound exercise, meaning it engages multiple muscle groups at once. “Although the primary focus is the core, it’s truly a full-body exercise,” notes Clift. Your core stabilizes your torso, while shoulder and chest muscles maintain upper body steadiness, and lower back muscles assist with spinal alignment. The jumping action also challenges lower body strength and endurance.
2. It’s efficient
For those of us who juggle busy schedules, incorporating the jack plank into our workouts can save time. This exercise challenges strength, stability, endurance, and cardiovascular conditioning all at once, minimizing the need for lengthy workouts featuring various exercises.
3. The jack plank targets the deep core
Most core exercises strengthen surface-level muscles, but the jack plank digs deeper. “It targets the transverse abdominis and obliques, along with pelvic floor muscles, which are crucial for posture, balance, and injury prevention as we age,” explains Jenner. If you’re looking to work on deep core strength, consider pairing the jack plank with exercises like leg raises and pelvic tilts.
4. Jack planks boost cardiovascular fitness
Cardiovascular exercise often brings to mind walking, running, or cycling. However, resistance exercises, like the jack plank, can provide that necessary “cardio boost” without requiring you to hit the treadmill. “Each time you jump your feet out, your heart rate rises, making it an effective hybrid move for training both muscular endurance and cardiovascular health,” Jenner states.
What muscles does the jack plank work?
- Core muscles: focusing on the rectus abdominis, transverse abdominis, and obliques.
- Deltoids and pectorals: these shoulder and chest muscles maintain upper body stability throughout the movement.
- Leg muscles: including glutes, quadriceps, and hamstrings, making the jack plank one of the most effective glute and quadriceps exercises available.
- Adductors: located in the inner thighs, these muscles are often neglected in traditional training routines but are engaged during the jumping part of the jack plank.
- Abductors: working in opposition to the adductors, these hip joint muscles stabilize the hip and pelvis region while also assisting with leg movements.