If you want to train your core, there’s arguably no better move than the plank. Simply holding this full-body pose forces your deepest abdominal muscles to engage. This variation, the plank jack, adds an action element to it that ups the challenge. It’s a little like doing a jumping jack on the ground.
Start by lying on the ground facedown, hands next to your shoulders, feet under your hips. Push up onto your hands and toes; you’ll feel your core muscles engage to hold you in place. Keeping your upper body still and your body in a straight line from shoulders to toes, jump your feet out a few inches and then jump them back under your hips. Do this 20 times for a quick all-over strengthener that will get your heart rate up as well!
Article from the StayWell Company, LLC