Elbow Plank Pike Jacks
Muscle Groups: Abs
Elbow Plank Pike Jacks focuses on Abs, with Shoulders, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Elbow Plank Pike Jacks with proper form and technique.
- 1
Start in an elbow plank position with your forearms on the ground and your body in a straight line from head to heels.
- 2
Engage your core and, while keeping your legs straight, jump your feet wide apart and then back together like a jumping jack.
- 3
Maintain a strong plank position throughout the movement to protect your lower back and focus on your abs.
Tips for Success
These tips will help you perform Elbow Plank Pike Jacks safely and effectively while maintaining proper form.
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Keep your shoulders stacked over your elbows to avoid shoulder strain.
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Avoid sagging your hips or lifting your butt too high; maintain a straight line from head to heels.
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Breathe steadily and avoid holding your breath during the movement to keep your core engaged.
Secondary Muscles
While Elbow Plank Pike Jacks primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Elbow Plank Pike Jacks, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Elbow Plank Pike Jacks, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
