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🔥20 Min JUMPING JACKS CHALLENGE for Weight Loss🔥Full Body Fat Burn🔥Slim Down \u0026 Tone Up🔥KISS CARDIO🔥Jumping jack exercises -
Keep practicing them daily. Part 2. Perform half jacks. Rotator cuff injuries have been reported from consistently doing jumping jacks over time. Only lift them to shoulder height and bring them back down. Hold dumbbells. To really feel the burn of a jumping jack routine, hold dumbbells while you perform them.
Pick weights between 2 to 5 pounds 0. Pick a weight that makes your body work harder, while not messing up your jumping jack form. Wear wrist and ankle weights. Make sure you have mastered a proper jumping jack before amping up the intensity with wrist and ankle weights.
Keep their weight similar to what you would use for dumbbells and perform jumping jacks slower with them on. Increase your speed. To get more out of a jumping jack routine, try to perform them as quickly as possible. As soon as you land back on the ground, jump right back up.
Part 3. Stretch your shoulders. Stretching is important in any exercise to avoid injury. Begin with a light shoulder stretch to gently start cooling down your muscles. Hold your back up straight and bring one arm overhead.
Bend this arm down at the elbow and use your other hand to grab this same elbow. Gently pull it towards the opposite side. Otherwise you risk injury. Open your hips.
Your hip flexors are one of the main muscles worked in jumping jacks. Slowly move your knees away from each other, while simultaneously walking your hands forward.
Hold the stretch for 30 seconds at a comfortable point. Prop your hands up on pillows or books if you need to. Stretch your quadriceps. Stretch another important area involved in jumping jacks by loosening up your leg muscle above the knee.
Stand up straight and bend one knee backwards towards your butt. By using this service, some information may be shared with YouTube. Michele Dolan Certified Fitness Trainer.
Michele Dolan. Try combining minute intervals of jumping jacks with lower impact exercises like walking or jogging. We're glad this was helpful.
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Support wikiHow Yes No. Not Helpful 12 Helpful 5. Dean Theriot Personal Trainer. Dean Theriot. In general, jumping rope will likely be a more intense workout than jumping jacks. Try incorporating jumping rope into your workout routine. Not Helpful 0 Helpful 5. Jumping jacks are very intense exercise for the entire body including the heart, so they burn a lot of calories.
Burning calories burns fat. Mixing a lower intensity exercise, like walking, with sets of jumping jacks is effective for burning calories and fat. Not Helpful 5 Helpful Include your email address to get a message when this question is answered. Jumping on a mini trampoline can be easier on your body if you're looking for a lighter version of jumping jacks.
Thanks Helpful 0 Not Helpful 0. If you're looking for a more intense jumping workout, try jumping rope. Thanks Helpful 2 Not Helpful 0. Submit a Tip All tip submissions are carefully reviewed before being published. You Might Also Like. A Beginner's Guide to Planking: Learn How to Plank Longer and Strengthen Your Abs.
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Download as PDF Printable version. In other projects. Wikimedia Commons. Physical jumping exercise. This article is about the physical exercise. For other uses, see Jumping jack disambiguation. Not to be confused with Jump'n Jack. Move as quickly as possible. Jump Rope Jack — Mix up the Jumping Jack and the Jump Rope by performing the Jump Rope Jack!
This is a great move to test your coordination and work your legs and shoulders. If you struggle to perform the basic Jump Rope movement, this may not be the Jumping Jack Variation for you. To do the Jump Rope Jack, begin by jumping rope with your feet together.
Then as you jump rope, jump your feet out wide then back in. Keep hopping over the rope alternating jumps with your feet together and then your feet wide. Oblique Jacks — These are a great cardio-core exercise, but not necessarily one you want to do in the middle of a crowded gym when you are alone as they can look pretty silly.
Oblique Jacks are a great way to get your blood pumping as you work your obliques. To do Oblique Jacks, start standing tall and place your hands either behind your head or up just to the sides of your head.
Bend your right knee up and out to the side as you crunch your upper body to the side, dropping your right elbow toward your right knee. Then jump and switch, bending your left knee up and out to the side as you crunch your left elbow down toward your left knee. Quickly jump and switch to the other side.
Go back and forth between the sides as quickly as you can, crunching your elbow down to your knee as you raise your knee up as high as you can. This move combines a Burpee with a Plyo Jack and a Plank Jack. To do the Jack Burpee, start standing with your feet together.
Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together. From that high plank position with your feet together, jump your feet out wide.
Do not let your butt go up in the air as you jump your feet out. Jump your feet back together then jump your feet into your hands and come up back up to standing. As you lift your hands and come back to standing, perform either a basic Jumping Jack or a Plyo Jumping Jack.
If you do the Plyo Jack, you will jump up off the ground as you spread your legs wide and swing your arms up to the side and overhead. To regress the movement, step back into a plank position instead of jumping back. You can also step your feet out to the side and back in when doing the Plank Jack.
And at the top, perform a Basic Jumping Jack or even no Jack at all. The quicker you do the movement and the bigger and higher your Plyo Jack is at the top, the harder the move will be. Plank Jack — If you want to work your entire core, the Plank Jack is a great Jumping Jack Variation to include.
It will work your shoulders, abs, glutes and legs while getting your blood pumping. To do Plank Jacks, start in the high plank position with your hands under your shoulders and your feet together. Your body should be in a nice straight line from your head to your heels.
Brace your abs then jump your feet out wide to each side so they are about shoulder-width apart. Then quickly jump them back in together. Repeat, jumping them back out. Keep your core engaged as you jump your feet in and out and do not let your butt go up in the air.
Also, do not let your hips sag or your hands creep out in front of your shoulders. Beginners may need to start with a step variation, stepping one foot out to the side at a time. Push Up Jack — The Push Up Jack is a combination of a Push Up and the Plank Jack and is a great way to make both moves more challenging.
It is also a great explosive movement to work your chest, shoulders and triceps as well as your core. And this move is a double whammy for your upper body because it combines both a close grip and a wide grip Push Up.
It is a more advanced move so make sure your basic Push Up form is correct before attempting it. To do the Push Up Jack, start in a high plank position with your hands close together and your feet close together. Perform a Push Up, dropping your chest down as close to the ground as you can. Keep your body in a nice straight line and your abs engaged.
Press back up to the top of the Push Up, keeping your elbows from flaring way up by your shoulders. As you press back up to the top of the Push Up, explode up off the ground and jump your feet and hands out to wider than shoulder width.
Sink back down into a wide Push Up, dropping your chest as close to the ground as possible. Keep your body in a nice straight line as you lower.
Explode back up out of the Push Up and jump your feet and hands back in. Keep your core tight and your body in a nice straight line as you perform the Push Ups and jump from one to the other. Jack Sit Ups — Work your abs with this fun Sit Up Jumping Jack Variation.
This is a great move to toast the entire frontside of your core. To do the Jack Sit Up, start seated on the ground. Then draw your knees into your chest and wrap your arms around your shins as you lean back and lift your feet off the ground so you are balanced on your butt.
Then relax open, opening your arms out wide overhead as you straighten your legs out wide. Try to open your legs out wide closer to the ground. The higher up your legs stay, the easier the move will be.
You should look like a big X on the ground with arms and legs out and open. Then sit back up, crunching everything back in so that you are balanced on your butt with your arms hugging your shins. Try to keep your feet off the ground the entire time.
These are great moves to work your entire body while getting your blood pumping. Battle Rope Jacks — Battle Rope Jacks are a great full-body cardio exercise that work the upper body even more than the Basic Jumping Jack. To do Battle Rope Jacks, hold a handle of the rope in each hand.
Hang your arms down by your sides as you stand tall with your feet together. Then jump your feet out wide as you raise your arms and the ropes out to the side and up overhead. Jump your feet back in and slam the ropes into the ground as you bring your arms back down to your sides.
Repeat, quickly jumping your feet back out as you bring the ropes back overhead. Slider Jack — Slider Jacks are a great Plank Jack Variation that really work your glutes and adductors as well as your entire core.
Because you have sliders Gliders, Valslides or Towels under your feet, your glutes and abductors have to work to slide your legs open and then pull them back closed. To do Slider Jacks, place a slider under each foot and set up in a high plank position with your hands under your shoulders and your feet together.
Then, keeping your core tight, slide your feet open to about shoulder-width apart or wider. Do not let your hips sag or your butt go up in the air as you slide your legs open.
Once your feet are wide apart, quickly pull your legs back together, sliding your feet on the sliders. Repeat, sliding your legs open and then back closed.
Try to keep your core tight and your hips still. Really open and close your legs using your glutes and abductors and adductors.
Primary muscles: Plant-based nutrition for optimal digestion, quads, hip flexors Secondary muscles: Jzck, abs, shoulders Macronutrients and chronic disease prevention No equipment. Stand Jumpiing with Family-based treatment for eating disorders feet together and hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position. Repeat until the set is complete. Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet.
Macronutrients and chronic disease prevention Bluetooth blood glucose monitor are a fun plyometric exercise, Juping for ezercises fitness levels. Plyometrics Macronutrients and chronic disease prevention aerobic exercise and resistance work, which works Jumpng heart, lungs, and muscles at the same time. Plyometric exercises like jumping jacks are primarily utilized to help people run faster and jump higher. What makes jumping jacks so efficient is that they provide a total-body workout that you can perform virtually anywhere. To perform a jumping jack, start by standing with your feet together, placing your arms at your side. Jumping jack exercises -
If at any time, you feel any pain, stop immediately. If you are new to exercise, it is important to take it slow. For this workout, you will need a timer or some way to track your time.
The workout consist of 3—4 sets of 6 exercises performed for 1 minute each, followed by 15 seconds of rest and 1 minute of rest between each exercise.
Perform each exercise for 60 seconds. Rest for 15 seconds between each exercise. Once you have completed one set, rest for 60 seconds. Repeat for a total of 3 to 4 sets. Stand with feet a little more than hip distance apart. Arms at your side. Begin by jumping your feet out the sides while raising your arms to the side, to a level above your head, then returning to the start Do this in one continuous movement.
If you want to make a little harder, perform a power jack by going into a half squat each time you land and by jumping as high as you can each time you jump. Stand with feet hip distance apart, keeping your abs tight.
Lower into a squat by sticking your glutes back as if sitting in a chair while keeping your upper body upright. Go as low as you can, trying to get your quads parallel to the ground.
As you return to your starting position, squeeze the glutes. Try to put all of your weight in your heels as you perform this exercise. Do half squats by starting in the same position, but instead of going all the way down to the parallel position, only go half way, then return to the starting position.
Again, make sure to squeeze your glutes on the way up and keep your weight in your heels throughout the exercise. To perform this exercise, get in push-up position, keeping elbows slightly bent and hands directly under the shoulders.
Make sure your body is straight from your head to your feet. To help, slightly tuck the hips and squeeze the abs. Now, lower to the forearms, starting with the left arm.
Once both arms are bent and you are on both forearms, lift back up to starting position by pushing up with the right hand. Continue this sequence, alternating arms. Perform the above exercise, but on the knees instead of the toes. Make sure to keep the neck and back aligned.
Stand with one foot forward in a lunge position keeping your front knee at a 90 degree angle and upper body upright. Lunge as low as possible, but without the back knee touching the floor, then return to the starting position and repeat in a continuous movement. Perform 30 seconds on each leg.
To make it harder, you can do jumping lunges. To do this, start in the same position. Keeping your balance, jump to switch your foot positioning by taking the front foot back and the back foot to the front, much like scissor jumps but with a deep lunge. You can use your arms to assist in the jumping motion.
For example, when the left foot is forward, the right arm will be forward. It should be natural. Make sure to land softly, switching in a continuous movement. Perform in the same way as the static lunge, but instead of going all the way down, go about halfway, then returning to the start.
As I noted above, make sure you start slowly if you are new to exercise. Make sure you warm up before any exercise and do some stretching after any exercise. Check with your doctor before performing any exercise, especially if you have any disease or are pregnant.
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Axe on Pintrest 77 Share on Email Print Article Read More. Axe on Facebook Dr. Stand with feet hip-width apart, arms hanging at sides. Quickly jump both feet out to sides until wider than shoulder-width apart. Simultaneously, raise both arms out to the side and over head, palms facing forward.
After feet hit the floor, quickly jump both feet back to center while lowering arms back down to sides to return to the starting position. Whether the exercise feels too uncomfortable, challenging, or misaligned with your fitness goals , you can ditch the classic version and try a jumping variation instead.
Here, you'll find jumping jack variations that scale the exercise up or down, including options that target your core, lower body, and coordination. No matter which option you choose, continue checking in with your body as you power through your reps and try a different exercise if it doesn't feel right.
And remember to land softly by rolling through the balls of your feet, which helps reduce the impact of the move, says Goodtree. This adjustment reduces the impact and makes the exercise more accessible to folks with knee and hip issues, as well as beginners nailing down their form and folks in the mood for a low-key workout, says Goodtree.
Quickly step right foot out to right side, simultaneously raising both arms out to the side and over head, palms facing forward. After right foot hits the floor, quickly step foot back to center while lowering arms back down to sides to return to the starting position.
Repeat on the opposite side. Slightly bend knees into a partial squat, then jump up toward the ceiling, simultaneously spreading legs out to the sides and lifting arms out to the sides and over head.
Quickly reverse the movement of legs and arms and land softly in a partial squat. This plank and jumping jack combo will get your heart rate up while building core strength , says Goodtree.
Start in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hip-width apart. Lift both knees off the floor and straighten legs to come into a high plank position on palms, squeezing glutes together and engaging core.
Actively push away from the floor and maintain a straight line from head to heels. This is the starting position. Hop feet out wider than hip-width apart without allowing butt to pop up above height of shoulders. Then, quickly hop feet back to center. As you power through your reps, remember to stay in a slight squat and avoid popping up to standing in between jacks.
Stand with feet hip-width apart, hands clasped in front of chest and elbows tucked into ribcage. Bend knees slightly, then jump both feet out to the side as far as is comfortable.
As feet touch the ground, bend knees slightly to lower butt into a half squat. Quickly jump both feet in to center and bend knees slightly to return to the starting position. Dealing with shoulder pain or limited mobility?
Try the half-jack variation, which involves raising your arms just to shoulder height, says Goodtree. While you can raise your arms out to the side like a traditional jumping jack, lifting them in front of your body may be more comfortable for some folks who have shoulder impingements or other joint issues, says Goodtree.
Simultaneously, raise both arms out and up in front of body until aligned with shoulders. Not only will this jumping jack variation sync up perfectly with your workout playlist , but it will also challenge and build your coordination, which can improve your performance in the gym and your everyday life, says Goodtree.
Then, quickly step right foot forward while rotating body to face the left. Lift left arm to shoulder height at left side, bending left elbow to a degree angle and hovering left hand in front of cheek.
Simultaneously, punch right arm out to right side. Keep gaze locked on punching hand. Step right foot back to center, rotate body to face forward, and lower arms back to sides.
That's one rep. If all the hopping involved in a jumping jack aggravates your knees , try a front jack, says Goodtree.
Extending your legs forward and back — rather than out to your sides — eases the impact on your knee joints, she says. Quickly jump both right foot in front of body and left foot behind body, simultaneously raising left arm in front of body and over head and driving right arm down and behind body.
After feet hit the floor, jump into the air and switch feet so left foot is in front of body and right foot is behind. Simultaneously, raise right arm in front of body and over head and drive left arm down and behind body.
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We include products we think are useful exercisee our readers. If you buy through Exerciwes on this page, jxck may earn a small commission. Healthline only shows you brands and products that we stand behind. Jumping jacks are an efficient total-body workout that you can do almost anywhere. Plyometrics is a combination of aerobic exercise and resistance work.
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