Then quickly jump them back in together. Move quickly to make the move more challenging. Then you would step back in and out to the left as you bring your arms back down to your sides. This is a great move to toast the entire frontside of your core. They may also want to perform more of a “skip” to switch from lunge to lunge instead of completely jumping up off the ground. Your body should be in a nice straight line from your head to your heels. Low impact exercises are great for beginners and those with preexisting health or joint problems. There are two routines you can follow via YouTube, one is 20 minutes and the other is shorter. From that high plank position with your feet together, jump your feet out wide. To do Seal Jacks, start standing with your feet together and your arms together out in front of you at shoulder height. The, Subscribe to our newsletter and receive our. Redefining Strength shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this website. To do the Jack Sit Up, start seated on the ground. Sorry, you have Javascript Disabled! Do not let your butt go up in the air as you jump your feet out. 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 can also make it easier if you are just starting out and don’t yet have the cardiovascular capacity to handle the Basic Jumping Jack or want to use this move as active recovery. Primary muscles: Glutes, quads, hip flexors You don’t need a heavy weight to make this challenging especially if adding a heavier weight will only slow you down. 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. Jump back out and repeat, crossing your right side back in front. https://www.sparkpeople.com/resource/exercises.asp?exercise=529 You, as a reader are totally and completely responsible for your own health and healthcare. Try to jump from lunge to lunge quickly. Jack Sit Ups – Work your abs with this fun Sit Up Jumping Jack Variation. Press back up to the top of the Push Up, keeping your elbows from flaring way up by your shoulders. Staying low in the squat to make your legs work, jump your feet out wide, at least shoulder-width apart or wider. You will then perform the same movement as with the Basic Jumping Jack, but instead of jumping your feet out wide on the ground, you will want to explode up off the ground as you jump your feet out wide. Perform a Push Up, dropping your chest down as close to the ground as you can. To do Plank Jacks, start in the high plank position with your hands under your shoulders and your feet together. Step your left foot back in and step out again with the right. To land, bring your feet back together and sink back into a little squat. Fitness Advice, Sports Conditioning, Workouts. Learn how your comment data is processed. 4. Both are lower impact variations you can use to still get your blood pumping! Plank Jack – If you want to work your entire core, the Plank Jack is a great Jumping Jack Variation to include. Then jump your feet back together and bring the weight/ball back down to your chest. Sink back down into a wide Push Up, dropping your chest as close to the ground as possible. by Cori Lefkowith | Blog, Bodyweight, Exercises | 7 comments. Then, keeping your core tight, slide your feet open to about shoulder-width apart or wider. STOP and give us 20 jumping jacks! And you may want to make sure you’re doing proper rehab for that toe because that is an awful long time to be out! Then jump your feet back in and bring your arms back down to your sides. Jump your feet back together then jump your feet into your hands and come up back up to standing. Visit Low impact exercises are great for beginners and those with preexisting health or joint problems. Inchworm Thank you for sharing. Keep your core engaged as you jump your feet in and out and do not let your butt go up in the air. If you struggle to string jumps together, perform the same movement with a “fake” jump rope aka simply move your arms as if spinning a jump rope without the actual rope. It is a great full body move and one that moves your body in a different plane of motion. 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. To do the Plyo Jack, start standing tall with your feet together and your arms down by your sides. Crossover Jacks – If you want to have a little fun and test your coordination, the Cross-Over Jack is a great move to include. Beginners may need to start with a step variation, stepping one foot out to the side at a time. Stand straight with your arms at your side. These aren’t lunges, just simply jumping one foot back and the other forward into a split stance. Whatever style you choose, jumping jacks are amazing for gaining and maintaining fitness, reducing obesity, helping reduce the risk of osteoporosis, improving the cardiovascular system, increasing … This, in turn, helps exercise the heart muscles and other organs like the lungs. Brace your abs then jump your feet out wide to each side so they are about shoulder-width apart. They are a great cardio activity, but can be difficult if you're new to exercise or have joint issues. Keep hopping over the rope alternating jumps with your feet together and then your feet wide. Explode back up out of the Push Up and jump your feet and hands back in. These are great moves to work your entire body while getting your blood pumping. To do Crossover Jacks, start standing with your feet together and your arms out in front of you at about shoulder height. Plus there are a ton of fun Jumping Jack Variations you can do if you are bored with the basic gym class variation! Keep your body in a nice straight line as you lower. This site uses Akismet to reduce spam. But if you have wonky knees, you probably don't like them. Stay low as you jump back in. To do Oblique Jacks, start standing tall and place your hands either behind your head or up just to the sides of your head. The ideas, suggestions and procedures contained within this website are not intended as a substitute for consulting with your physician. You will then jump both your feet out to the sides so that your feet are shoulder-width apart or wider. This is known as a power jack. Whether man or woman, young or old, physically fit or just beginning a workout regimen, jumping jacks are a great, cardiovascular foundation. 1. As you jump your feet out wide, raise your arms up to the sides and overhead. To make the Jumping Jack a great power, explosive movement, try the Plyo Jack Variation. These are excellent, thanks for sharing. To do the Basic Jumping Jack, start standing nice and tall with your feet together and arms down by your sides. Your email address will not be published. When you jump back in, cross your right leg in front of your left as you swing your arms back in front and cross your right arm on top of your left. As you jump your feet out, bring your hands down and in between your legs to reach for the ground. But Jumping Jacks can be a great move to include in our workout routines, even simply as active rest. Repeat with the left leg and alternate sides until set is complete. This move combines a Burpee with a Plyo Jack and a Plank Jack. Use a weight you can still move quickly with that will challenge your shoulders. Secondary muscles: Legs, abs, shoulders But don’t worry so much about touching your hands to the ground if that means you round or hunch over. Jumping jacks are a great way to get every single major muscle group in your body moving, challenging your cardiovascular system and burning more calories faster. It will work your shoulders, abs, glutes and legs while getting your blood pumping. Required fields are marked *. All matters regarding your health require medical supervision. Then sink into a little squat, pushing your butt back. The Modified Jumping Jacks is a perfect low impact exercise for both men and women. Modified jumping jacks (step-outs) If regular jumping jacks are too much for you, no big deal. Then jump your feet out wide as you raise your arms and the ropes out to the side and up overhead. Yesterday. Keep the knees slightly bent and in line with your hips and feet. The lateral movement  of the Jumping Jack can help strengthen your hips and glutes while working your core and upper body as you get your blood pumping. Then relax open, opening your arms out wide overhead as you straighten your legs out wide. Then return to the starting position and repeat with the other leg. Copyright © 2021 Spotebi - All rights reserved. Don't worry, we're not talking about the boring standard jumping jacks you did in high school. Then step your right foot out to the side and touch your toe out wide. Tennis Footwork Drills That Will Give You That Extra Pep in Your Step, The Most Effective Workouts You Can Do Without Leaving Your Home - NewsProPro, 4 Ways to Exercise Again After a Health Setback - Big Green PenBig Green Pen. You can move quickly to get your blood pumping or even slow it down a bit if you are using for an active recovery move. Quickly jump your feet back in and bring your palms back together. As you lift your hands and come back to standing, perform either a basic Jumping Jack or a Plyo Jumping Jack. And at the top, perform a Basic Jumping Jack or even no Jack at all. Bring your right leg in, lower your arms and return to the starting position. The quicker you do the movement and the bigger and higher your Plyo Jack is at the top, the harder the move will be. This is a great way to take the impact out of the move. In this wide squat, try to get even lower than you were in the squat with your feet together. Your body should be in a nice straight line from your head to your heels. This position should look like Chair Pose. Start with 30 to 60 sec sets and, as you get used to the movement and improve your fitness level, quicken the steps and increase the length of the sets. I think there are 9 out of the 15 that the kids should be able to execute and practice to help develop their coordination skills and get them out of breath too! Try to keep your feet off the ground the entire time. Using all of these Jumping Jack Variations, you can get in a great full-body cardio workout no matter where you are! All matters regarding your health require medical supervision. If there is a way I can show my appreciation please let me know. Oblique Jacks are a great way to get your blood pumping as you work your obliques. Switch your split stance and jump the other foot forward as you swing your arms to bring the other arm up and forward. This is a low-impact modified version of the regular jumping jack, also known as a side jack, that is perfect to help beginners increase their fitness level without putting a lot of strain on the knees. Then jump one foot forward and the other foot back as you swing the opposite arm up and forward and the other hand back and down toward the ground. This modified jumping jack is perfect for those who want to avoid putting pressure on the knees. 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