The exercise helps strengthen the upper and lower body muscles. Performing the exercise several times a week will increase the strength and stability of the body, help burn calories and reduce fat.


  1. Start in a plank position with your arms outstretched and your palms under your shoulders, feet together. Your body should be straight from head to toe.
  2. Tighten your abdominal muscles to protect your lower back from injury.
  3. Spread both legs wide apart as if you were doing a horizontal jump.
  4. Stay in the plank pose as you put your legs back together.
  5. Keep your back straight, and don’t let your hips drop throughout the entire movement. Keep your arms straight.

To increase the difficulty of the exercise, you can also perform the plank on the forearms.


Plank Jacks

Plank Jacks

Plank Jacks


  • Strengthening core muscles
  • Preventing back pain
  • Calorie and fat burning

Safety tips

To perform the exercise safely, follow these tips:

  • Throughout the entire movement, engage the core muscles. This will help protect your lower back from injury.
  • Keep your body in a straight line, and don’t let your hips sag.
  • Stop if you feel tired, dizzy, or overheated.
  • The plank pose may put a strain on the wrists. If you have a wrist injury or wrist pain, you should refrain from the exercise or modify it. It is possible to perform the plank on the forearms.