These are excellent, thanks for sharing. The Skier Jack forces your opposite arm and leg to work together to help you move quickly and get your blood pumping. His sport-specific training includes football, basketball, and baseball. Slider Jack Slider Jacks are a great Plank Jack Variation that really work your glutes and adductors as well as your entire core. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. 12 hours ago. Jumping jacks are a basic exercise almost everyone has done as a child, but did you know how beneficial jumping jacks can be to your heart and lungs? You can try to beat the jumping jack world record of 27,000 in a row, or simply use them as a way to warm up. Learn how your comment data is processed. 
In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. Keeping your feet together, sink down into a little squat as you reach your hands up overhead. Place your palms together. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. 7 hours ago, by Njera Perkins Thanks to all authors for creating a page that has been read 382,287 times. A safer and smarter calorie burn would be to combine 1-3 minute intervals of jumping jacks with walking or jogging. 
wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws.
This completes one rep. To do the Step Jack, start standing up nice and tall with your arms by your sides. Jumping on a mini trampoline can be easier on your body if you're looking for a lighter version of jumping jacks. Step your left leg out to the side and swing your arms back out to the sides and overhead. Jump your feet out into a wide angle as you press the dumbbells overhead, keeping them above your shoulders. Beginners may need to perform a step variation of this move. disabilities.
This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. It's best to combine jumping jacks with other lower impact exercises.
Split Squat Jacks Another great Jumping Jack Variation to work your legs and butt is the Split Squat Jacks. 
Keep your hips over your heels and relax your pelvis. Required fields are marked *. To do Slider Jacks, place a slider under each foot and set up in a high plank position with your hands under your shoulders and your feet together. Beginners can modify this by stepping instead of jumping. ", http://abcnews.go.com/GMA/meet-ashrita-furman-holder-world-records/story?id=12627599, http://www.fitday.com/fitness-articles/fitness/exercises/are-jumping-jacks-an-efficient-exercise-technique.html, https://experiencelife.com/article/the-art-of-the-warm-up/, http://www.self.com/story/heres-how-to-choose-the-right-weights-when-strength-training, https://caloriebee.com/fitness-equipment/ankle-and-wrist-weights, http://www.fitday.com/fitness-articles/fitness/stretching/how-to-stretch-your-arms.html, https://www.spotebi.com/exercise-guide/jumping-jacks/, http://dailyburn.com/life/fitness/best-hip-stretches-relieve-tightness/, http://www.sportsinjuryclinic.net/stretching-exercises/thigh-strain-stretching-exercises, (Jumping Jacks Kaise Kare).
This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Perform jumping jacks as a quick five minute warm-up if you're new to working out. How long do you have to do jumping jacks? You can even slow this move down and spend more time in the low squats if you arent as concerned with getting your cardio on but instead want to make your legs really work! Keep reading to learn how to vary your jumping jacks, like using dumbbells to make them more difficult! Then jump your feet back in and bring your arms back down to your sides. Jump back out and repeat, crossing your right side back in front. Try to keep your core tight and your hips still. Once your feet are wide apart, quickly pull your legs back together, sliding your feet on the sliders. Make sure to sit your butt back so that you arent coming forward onto your toes. Move quickly to make the move more challenging. Then jump up off the ground and, as you do, switch to land in a lunge on the other side. Then draw your knees into your chest and wrap your arms around your shins as you lean back and lift your feet off the ground so you are balanced on your butt. As you step one leg out to the side, reach your arms out to the sides and up overhead. Then jump your feet out to the side shoulder-width apart or wider as you press the ball or weight overhead. % of people told us that this article helped them. This is a great Jumping Jack Variation to toast the legs and butt. Keep your body in a nice straight line and your abs engaged. What Are The Health Benefits Of Quercetin? A jumping jack warm-up may feel like a workout itself if you're not especially fit.
It can also make it easier if you are just starting out and dont yet have the cardiovascular capacity to handle the Basic Jumping Jack or want to use this move as active recovery. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Also, do not let your hips sagor your hands creep out in front of your shoulders.
We use cookies to make wikiHow great. Repeat, jumping your feet out wide as you raise your arms out to the sides and overhead. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d2\/Perform-Jumping-Jacks-Step-5-Version-4.jpg\/v4-460px-Perform-Jumping-Jacks-Step-5-Version-4.jpg","bigUrl":"\/images\/thumb\/d\/d2\/Perform-Jumping-Jacks-Step-5-Version-4.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-5-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. As you jump your feet out, bring your hands down and in between your legs to reach for the ground. Repeat, quickly jumping your feet back out as you bring the ropes back overhead. The quicker you do the movement and the bigger and higher your Plyo Jack is at the top, the harder the move will be. If you do the Plyo Jack, you willjump up off the ground as you spread your legs wide and swing your arms up to the side and overhead. To do the Skier Jack, start standing with your feet together and your arms down by your sides. To perform jumping jacks, stand up straight with your shoulders back and your pelvis relaxed. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/04\/Perform-Jumping-Jacks-Step-3-Version-4.jpg\/v4-460px-Perform-Jumping-Jacks-Step-3-Version-4.jpg","bigUrl":"\/images\/thumb\/0\/04\/Perform-Jumping-Jacks-Step-3-Version-4.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-3-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/ce\/Perform-Jumping-Jacks-Step-6-Version-4.jpg\/v4-460px-Perform-Jumping-Jacks-Step-6-Version-4.jpg","bigUrl":"\/images\/thumb\/c\/ce\/Perform-Jumping-Jacks-Step-6-Version-4.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-6-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. Itit reminiscent of playground games such as double dutch and hopscotch. To make the Jumping Jack a great power, explosive movement, try the Plyo Jack Variation. To do the Plyo Jack, start standing tall with your feet together and your arms down by your sides. Do not stand up out of the squat during the movement. Repeat, jumping your feet back out as you open your arms out to the side. Do not let your butt go up in the air as you jump your feet out. Why Marvel's Karen Gillan Embraces Her Anxiety, Your New Must-Try: Sauted Dandelion Toast, The Only Marathon Training Plan You'll Ever Need, Your June Horoscope: Communication Clarity, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 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. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Simultaneously jump your feet out wide and press the dumbbells overhead (A), then simultaneously jump your feet back together and bring the dumbbells down to shoulder height (B). To do the Push Up Jack, start in a high plank position with your hands close together and your feet close together. Expert Interview. You will then jump both your feet out to the sides so that your feet are shoulder-width apart or wider. If you're looking for a more intense jumping workout, try jumping rope. Mixing a lower intensity exercise, like walking, with sets of jumping jacks is effective for burning calories and fat. Then bend over and place your hands on the ground as you jump your feet back into a high plank position with your feet together. Really open and close your legs using your glutes and abductors and adductors. As you press back up to the top of the Push Up, explode up off the ground and jump your feet and hands out to wider than shoulder width. Then jump your feet back together and bring the weight/ball back down to your chest.
Repeat, sliding your legs open and then back closed.
"This article helped me by showing how to do jumping jacks the right way and the good way. Then sit back up, crunching everything back in so that you are balanced on your butt with your arms hugging your shins. What Is TikTok's Dangerous 'Blackout Challenge'? And at the top, perform a Basic Jumping Jack or even no Jack at all. Then, keeping your core tight, slide your feet open to about shoulder-width apart or wider. Sculpt your arms while you rev up your heart rate with this move: by Sabienna Bowman Jump your feet back in and slam the ropes into the ground as you bring your arms back down to your sides. Beginners or anyone with knee pain, may need to regress the move to the Step Jack below. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/2\/24\/Perform-Jumping-Jacks-Step-2-Version-5.jpg\/v4-460px-Perform-Jumping-Jacks-Step-2-Version-5.jpg","bigUrl":"\/images\/thumb\/2\/24\/Perform-Jumping-Jacks-Step-2-Version-5.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-2-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. By using this service, some information may be shared with YouTube. As you jump and switch to a lunge on the other side, swing your arms out to the side and overhead. Repeat for 10-20 minutes depending on your experience level. Slightly bend your joints throughout the entire movement. Dean Theriot. To do the Jump Rope Jack, begin by jumping rope with your feet together. You can even use Seal Jacks to wake up your upper back if you really concentrate on using your back to open your arms out to the sides instead of simply swinging your arms out. As you lift your hands and come back to standing, perform either a basic Jumping Jack or a Plyo Jumping Jack. To do Crossover Jacks, start standing with your feet together and your arms out in front of you at about shoulder height. Dont hold your arms stick-straight, but keep them slightly bent. Keep alternating sides, swinging your arms so that your opposite arm and leg are always forward and backward together. Thanks wikiHow.". Burning calories burns fat. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Repeat for 30 seconds. Hold the top of your head up and directly between the tops of your shoulders. by Cori Lefkowith | Blog, Bodyweight, Exercises | 7 comments. 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. Sink back down into a wide Push Up, dropping your chest as close to the ground as possible. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/8\/8a\/Perform-Jumping-Jacks-Step-9-Version-3.jpg\/v4-460px-Perform-Jumping-Jacks-Step-9-Version-3.jpg","bigUrl":"\/images\/thumb\/8\/8a\/Perform-Jumping-Jacks-Step-9-Version-3.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-9-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. This is a great way to take the impact out of the move. These are great moves to work your entire body while getting your blood pumping. As you jump your feet out wide, raise your arms up to the sides and overhead. *Disclaimer*The author of this site is not providing professional advice or services to the individual reader. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Use a weight you can still move quickly with that will challenge your shoulders. "I have started your morning routine and I needed to know how to do jumping jacks will help you so much, thank you. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Last Updated: December 1, 2021 Only beginners may want to stand up out of the movement. Jack Sit Ups Work your abs with this fun Sit Up Jumping Jack Variation. But Jumping Jacks can be a great move to include in our workout routines, even simply as active rest. To do Oblique Jacks, start standing tall and place your hands either behind your head or up just to the sides of your head. 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. You dont need a heavy weight to make this challenging especially if adding a heavier weight will only slow you down. Why trust us? You should look like a big X on the ground with arms and legs out and open. Jack Burpee If you thought Jumping Jacks werent good enough cardio for you, then you havent tried the Jack Burpee. Step your left foot back in and step out again with the right. 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. The higher up your legs stay, the easier the move will be. Move as quickly as possible. Get daily fitness inspiration right in your inbox.
wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. "I needed help breaking down the components of a jumping jack for my school students who have learning and physical. It will work your shoulders, abs, glutes and legs while getting your blood pumping. That's okay. Your body should be in a nice straight line from your head to your heels. Stand with your feet under your hips. Press back up to the top of the Push Up, keeping your elbows from flaring way up by your shoulders. Keep your arms up at about shoulder height. To do the Jack Sit Up, start seated on the ground. Hang your arms down by your sides as you stand tall with your feet together. , Awesome, Youre All Set! Repeat, jumping them back out. But dont worry so much about touching your hands to the ground if that means you round or hunch over. And you may want to make sure youre doing proper rehab for that toe because that is an awful long time to be out! As you jump up off the ground, raising your legs up to the sides as you jump, you will swing your arms out to the sides and up overhead. Oblique Jacks are a great way to get your blood pumping as you work your obliques. Beginners can also do a Step Jack Variation of this move by simply squatting lower with the basic Step Jack. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. Using all of these Jumping Jack Variations, you can get in a great full-body cardio workout no matter where you are! The bigger your jump and the quicker you do the reps back to back, the harder this move will be. If you do need to stand up out of the movement, treat the Chair Pose as a time to stand up a bit out of it and then sink down into the squat as you jump your feet out wide. Perform a Push Up, dropping your chest down as close to the ground as you can. You can also speed up the pace by performing a step out to each side during one arm swing. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/02\/Perform-Jumping-Jacks-Step-8-Version-4.jpg\/v4-460px-Perform-Jumping-Jacks-Step-8-Version-4.jpg","bigUrl":"\/images\/thumb\/0\/02\/Perform-Jumping-Jacks-Step-8-Version-4.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-8-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. Women's Health may earn commission from the links on this page, but we only feature products we believe in. You, as a reader are totally and completely responsible for your own health and healthcare. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Push Up Jack The Push Up Jack is a combination of a Push Up and the Plank Jack and is a great way to make both moves more challenging. Then relax open, opening your arms out wide overhead as you straighten your legs out wide. 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.
Then sink into a little squat, pushing your butt back. Plyo Jack While Jumping Jacks can be a great exercise to include when you do longer cardio intervals or as active rest, they can also be used as a power exercise for shorter, quicker bursts. To regress the movement, step back into a plank position instead of jumping back. 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. Stretch after you have done jumping jacks, so that your muscles are warmed up. Jump your feet back together then jump your feet into your hands and come up back up to standing. This is a great explosive move to work your legs and glutes. Switch your split stance and jump the other foot forward as you swing your arms to bring the other arm up and forward. Prop your hands up on pillows or books if you need to. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/9\/94\/Perform-Jumping-Jacks-Step-4-Version-4.jpg\/v4-460px-Perform-Jumping-Jacks-Step-4-Version-4.jpg","bigUrl":"\/images\/thumb\/9\/94\/Perform-Jumping-Jacks-Step-4-Version-4.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-4-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. For instance, you would step out to the right as you raise your arms out to the sides and overhead. Brace your abs then jump your feet out wide to each side so they are about shoulder-width apart. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5c\/Perform-Jumping-Jacks-Step-1-Version-5.jpg\/v4-460px-Perform-Jumping-Jacks-Step-1-Version-5.jpg","bigUrl":"\/images\/thumb\/5\/5c\/Perform-Jumping-Jacks-Step-1-Version-5.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-1-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. This is a great move to toast the entire frontside of your core. Whether young or old, physically fit or just beginning a workout regimen, jumping jacks are a great, cardiovascular foundation. When you land in the lunge on the other side, your arms should be up overhead. Otherwise you risk injury. Stay low as you jump back in. Do not let your hips sag or your butt go up in the air as you slide your legs open. We skip the Jumping Jack in favor of soul crushing Burpees or Squat Jumps or some other move we feel like is more likely to make us feel gnarly and want to barf. These arent lunges, just simply jumping one foot back and the other forward into a split stance. Try incorporating jumping rope into your workout routine. Below are 15 Jumping Jack Variationsas well as a regression for anyone who needs a lower impact move. Beginners may not be able to sink as low in the lunge or move as quickly. Then jump your feet back together and bring your handsback overhead. Press Jack A great variation of the Basic Jumping Jack if you want to work your shoulders more is the Press Jack.
Swing your arms to help you move more quickly. Bring your arms back down to your sides as you land and then repeat, jumping back up. In this wide squat, tryto get evenlower than you were in the squat with your feet together. Try to keep your feet off the ground the entire time. If you stay low in the squat and move quickly, your legs will have to work harder. Keep practicing them daily. Then jump and switch, bending your left knee up and out to the side as you crunch your left elbow down toward your left knee. It is just a fun way to mix up the Plank Jack, especially if you are using the Slide Board as part of your workout! This move combines a Burpee with a Plyo Jack and a Plank Jack. Beginners may not be able to stay as low. Jump back out wide and open your arms out to the sides. Then bring your arms back down to your sides as you jump your feet back in together. Knowing how to perform them properly will help you decide where they fit into your routine. Plank Jack If you want to work your entire core, the Plank Jack is a great Jumping Jack Variation to include. Grasp a dumbbell in each hand with your elbows bent and hands at ear-height. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a5\/Perform-Jumping-Jacks-Step-11-Version-3.jpg\/v4-460px-Perform-Jumping-Jacks-Step-11-Version-3.jpg","bigUrl":"\/images\/thumb\/a\/a5\/Perform-Jumping-Jacks-Step-11-Version-3.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-11-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d2\/Perform-Jumping-Jacks-Step-7-Version-4.jpg\/v4-460px-Perform-Jumping-Jacks-Step-7-Version-4.jpg","bigUrl":"\/images\/thumb\/d\/d2\/Perform-Jumping-Jacks-Step-7-Version-4.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-7-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. Repeat the move, doing a Push Up before jumping your feet and hands back out wide. Ive actually never had a problem with that issue on those and neither have my clients fortunately. Then step your foot back in and bring your hands back down to your sides. , 5 Jumping Moves to Put a Spring in Your Step. Then quickly jump them back in together. Squat Jack Variation #1 Chair Pose to Sumo Squat: To do this Squat Jack Variation, start standing with your feet together. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. By signing up, I agree to the Terms and Privacy Policy and to receive emails from POPSUGAR. Plus there are a ton of fun Jumping Jack Variations you can do if you are bored with the basic gym class variation! This image may not be used by other entities without the express written consent of wikiHow, Inc.
\n<\/p>
\n<\/p><\/div>"}, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/db\/Perform-Jumping-Jacks-Step-10-Version-3.jpg\/v4-460px-Perform-Jumping-Jacks-Step-10-Version-3.jpg","bigUrl":"\/images\/thumb\/d\/db\/Perform-Jumping-Jacks-Step-10-Version-3.jpg\/aid1496432-v4-728px-Perform-Jumping-Jacks-Step-10-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"
\u00a9 2022 wikiHow, Inc. All rights reserved. So often when we do cardio, or use cardio machines, we onlymove forward or maybe even backward (aka we are moving only in the sagittal plane). How Christina Perri Healed After Losing Her Baby, Adding Salt to Food Is Taking Years Off Your Life, One Mans High Cholesterol Diagnosis Story. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website.
Tous droits réservés © MrCook.ch / BestofShop Sàrl, Rte de Tercier 2, CH-1807 Blonay / info(at)mrcook.ch / fax +41 21 944 95 03 / CHE-114.168.511