Weighted Elbow Plank Pike Jacks
Muscle Groups: Abs
Weighted 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 Weighted Elbow Plank Pike Jacks with proper form and technique.
- 1
Start in an elbow plank position with your forearms on the ground and a weight resting on your back. Make sure your body forms a straight line from head to heels.
- 2
Engage your core and lift your hips towards the ceiling to form a pike position while bringing your feet together.
- 3
Quickly jump your feet out wide and then back together while maintaining the pike position, and lower your hips back to the original plank after each jump.
Tips for Success
These tips will help you perform Weighted Elbow Plank Pike Jacks safely and effectively while maintaining proper form.
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Keep your core tight to protect your lower back and maintain proper body alignment.
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Avoid sagging or lifting your hips too high; your body should stay in a straight line during the plank.
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If you're feeling strain in your shoulders, decrease the weight on your back or perform the exercise without weight.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
