This exercise combines core work and cardio for a great total-body workout.

It's good for athletes and anyone wanting to get fitter.

You'll work many muscles at once, building strength and stamina.

Perfect for adding intensity to your high-intensity interval training (HIIT) workouts.

It's a plyometric exercise, meaning you'll be jumping, which is great for power.

Stronger Core: This exercise makes your belly and back muscles much stronger. It helps you keep your balance and stay steady.

Better Heart Health: The jumping part gets your heart pumping, like a mini-cardio workout. This helps you have more energy and stamina.

Stronger Legs: Jumping during Plank Jacks builds strong leg muscles. It's a good way to make your legs more powerful.

Improved Balance: Doing Plank Jacks on a stool challenges your balance. This helps you become more coordinated and less likely to fall.

Easy to Change: You can make Plank Jacks easier or harder depending on your fitness level. This makes it a good exercise for everyone.

Start in a plank: Put your hands on the edge of the stool, making sure your body forms a straight line from your head to your heels. Imagine a straight board running from your head to your feet. Tighten your tummy muscles.

Jump your feet out: Jump your feet out to the sides, like you're doing a jumping jack, but keep your hands steady on the stool. Try to keep your body as straight as possible.

Jump your feet back in: Quickly jump your feet back to the starting position, keeping your body straight and your tummy muscles tight.

Repeat: Keep going! Do as many as you can, or for a set amount of time. Listen to your body and stop if you feel any pain.

Important tip: Keep your tummy muscles tight the whole time. This will help keep your back straight and prevent injuries. Don't let your bottom sag or your back arch.

Instead of regular planks, try doing them on a padded stool for a new challenge.

Cross Climbers: Imagine you're running in place while holding a plank. This works your tummy, legs, and arms, and gets your heart pumping.

High Knees: Bring your knees up towards your chest one at a time, like you're marching, while staying in a plank. This is great for your heart and lower body.

Sitting Twist Knee Raise: Sit on the stool, hold a plank position, and twist your body as you lift your knees. This really strengthens your sides and helps with balance.

These moves keep your workouts interesting and work many different muscles.

Give them a try and see which ones you like best!

Twist Knee Raise Side Step Jacks: This fun exercise is like jumping jacks, but you also twist your body and bring your knees up. It works your tummy muscles, legs, and bottom, and helps you get better at moving quickly and smoothly.

Cross Climbers on a Padded Stool: Imagine you're climbing a mountain while sitting! This exercise uses your arms, legs, and tummy muscles all at once. It's great for your heart and helps you coordinate your movements.

Sitting Knee Tucks on a Padded Stool: This one is all about your tummy muscles. You sit on the stool and pull your knees towards your chest. It makes your tummy stronger and helps you have better posture.

These exercises all work similar muscles to plank jacks but in different ways. Try them out and find your favorite!

Don't rush: Going too fast means you won't do the exercise correctly. Focus on doing each move slowly and carefully.

Tighten your tummy muscles: Using your core muscles makes the exercise better for you. Think about pulling your belly button towards your spine.

Place your feet correctly: Your feet should be lined up with your hands. This helps you keep your balance and avoid falling.

They make your core (middle) muscles stronger.

This means better balance and stability in everyday life.

You'll become more agile – quicker and more flexible.

This is helpful for sports and moving around easily.

It's a good cardio workout, helping your heart get stronger.

You'll improve your breathing and have more energy.

Remember to do the exercise correctly to avoid injuries.

Keep your back straight and your body in a straight line.

Don't rush; control your movements.

Try different ways to do plank jacks to keep it interesting and challenging.

You can change how fast you move or how wide you jump.

Start slowly and build up your strength and stamina.

Listen to your body and rest when you need to.

Have fun and enjoy the many benefits of this exercise!