Best Bodyweight Exercises: Plank Jump-Ins

November 10, 2018

Abs, Core, Exercises, Glutes, Illustrations, Quad, Shoulders, Triceps

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Plank Jump-Ins are among the best bodyweight exercises. Use them to improve your overall physique.

Building up your own overall bodyweight workout? Why don’t you include plank jump-ins in the list? Surely, it’s like hitting more than two birds at the same time.

Benefits of Doing Plank Jump-Ins

Plank jump-ins work a number of muscles together. These include lower body muscle groups such as your:

Quads
Glutes
Lower Back
Front Hip Flexors

It also works your upper body, specifically your:

Shoulders
Triceps
Lower Abs
Core

Now that’s a lot of muscles getting targeted by just one body weight exercise.

How to Perform Plank Jump-Ins

As you can see from the image above, a plank jump-in involves 2 positions. The first one has your leg stretched out. The second one has your knees folded, your thighs and legs forming a 30 to 45-degree angle between them.

Starting Position

Imagine yourself doing a push-up. Now you’re at the top push-up position. That’s quite basically alike the first move here.

To begin performing this plank-based exercise, lie on the floor face down.
Lift your body with your arms straightened out and palms placed flat on the floor.
Extend your fingers to help you keep your balance. Aline them now with your shoulders.
Lift your toes and stretch your legs like a pair of pencils. You should feel part of your weight resting on your toes.
Keep your feet not wider than your shoulder width apart.

Jumping In

In this part of the exercise, you’re going to “jump” or more like “leap” like a frog, but you’re only going to leap in place.

Prepare yourself for the leap. Do it by engaging your core. And for that matter, tighten it.
Now jump toward your hands, landing in the frog-like position illustrated in the image above. Remember to keep your hands held to the floor.
Hold it there for a second.
Jump back to the starting position.

By now, you have just completed one rep of the plank jump-in.

Add Plank Jump-Ins To Your Bodyweight Workout

Plank jump-ins are undeniably beneficial to your body. Try incorporating them to your bodyweight exercise routine and see the difference in your overall physique.

Watch this quick demonstration to keep yourself inspired.

Credits: DAREBEE/YouTube

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