Exercise Tutorial: Jumping Jacks
Table of Contents
What Are Jumping Jacks
The Jumping Jack is a fantastic aerobic exercise that is sure to get your heart rate up regardless if you are an amateur or Olympic athlete. The best part about Jumping Jacks is that they require no equipment and little space to perform the movement. When it’s too hot outside to run, and you do not own a treadmill, you can still get your aerobic activity in with Jumping Jacks!.
How to Do Jumping Jacks
Jumping Jacks are an easy movement to learn and perform. Follow these simple steps to do a Jumping Jack:
Begin standing tall with your feet together and arms at your sides.
Take a deep breath in and bend the knees to prepare the body to jump upwards. While you are re-extending the knees to jump, bring your arms and legs out to the side away from the body.
When you land after your jump, your feet should be about shoulder-width apart and your arms will form arch above your head. Remember, this is one fluid movement, so you are spreading your feet and arms apart at the same time as you jump!
Bend at the knees to perform another jump. As you are jumping, simultaneously bring your arms and legs back together. When you land, you should be back at the starting position, standing tall with your feet together and your arms at your sides.
Continue alternating jumping between the starting position and the extended position for as long as you’d like!
Jumping Jack Form
Although Jumping Jacks are a simple exercise, there are some tips to follow to make sure that you are getting the most out of the exercise. When performing Jumping Jacks, remember to,
Keep the arms and legs as straight as possible (you will have a slight bend in the knee when jumping and arms during the arched position).
Look straight ahead to keep the neck in a neutral position.
Keep the spine straight to avoid slouching or bending at the torso.
Jumping Jacks Benefits
There are so many benefits to including the Jumping Jack in your exercise routine. It only takes about 2-5 minutes of performing a Jumping Jack to start sweating! Beyond the aerobic benefits, the Jumping Jack is considered to be a plyometric exercise, meaning that the movement can help you to jump higher and run faster. Additional benefits of Jumping Jacks include,
Increased cardiovascular fitness.
Weight loss (over time with regular performance).
Improved coordination.
Increased strength and agility.
Can increase bone density.
Decreased stress.
Great as a warm-up to increase heart rate.
Full body workout.
Why Are Jumping Jacks Useful
Jumping Jacks are useful for any type of athlete. They are great to perform as a quick warm-up before additional exercise because of the full-body movement. You can adjust the speed and duration of your Jumping Jack to increase or decrease the intensity, making the movement incredibly versatile. As well, the lack of space and equipment needed is great for those who do not have access to a gym or prefer to work out from home.
Jumping Jacks Muscles Worked
Jumping Jacks are a full-body exercise. Some of the muscles engaged when performing Jumping Jacks include,
Hip Adductors
Jumping Jacks Variations
There are so many Jumping Jack variations, which is great for progressing, regressing and keeping exercise fun. Check out some Jumping Jack variations below!
Step Jacks
A Step Jack is a regression to the Jumping Jack for those with decreased balance or who are not able to jump. Begin standing with your feet together and arms at your sides. At the same time, lift both arms up over the head while you take a step out to the side with one foot. Return to the starting position and then repeat the movement on the other leg.
Press Jack
A Press Jack is a progression to the Jumping Jack for those who are looking for a challenge. You will need a medicine ball for this exercise. Begin standing with your feet together, and holding the medicine ball in both hands in front of you. As you begin to jump and spread your feet, and use your arms to bring the medicine ball over your head. Come back to the starting position repeat the movement. Be careful to use an appropriate medicine ball so that it does not fall on your head!
Skiier Jack
The Skiier Jack is a variation of the Jumping Jack that will help improve coordination. Start in the usual starting position. As you begin to jump, bring one leg forwards, and the opposite arm up above your head. Repeat this movement on the other side as you continue jumping. You will not come back to the starting position between jumps.
Jump Rope Jacks
Jump Rope Jacks involve changing the foot position as you jump rope. Begin jumping rope as normal with your feet together. As you jump, spread your feet apart to be about shoulder-width apart. On the next jump, bring your feet back in together. Continue to alternate between foot positions during each jump.
