Планка прыжки ноги в стороны

Starting position

1. Get into a high plank: hands under your shoulders, fingers pointing forward.
2. Legs straight and together, resting on your toes.
3. Your body is a straight line from head to heels, abs and glutes tight.

Execution

1. With a light hop, jump your feet out slightly wider than your shoulders, landing on your toes.
2. Immediately hop them back together.
3. Arms and torso stay still; your hips don't bounce up or sag.
4. Breathe rhythmically — for example, inhale as your feet go out and exhale as they come in. Don't hold your breath.
5. One rep is feet out and back in.

Common mistakes

• Hips bouncing up on every jump — the abs switch off and you lose stability.
• Sagging lower back — overload on the lumbar spine.
• Shoulders drifting far past your hands — extra stress on the wrists and shoulders.
• Landing hard on the heels or flat feet — jarring for the joints; land softly on your toes.

Beginner tips

• Start slowly: quality beats speed.
• If the jumps are too hard for now, step one foot out to the side at a time instead of jumping.
• Do it on a non-slip floor or a mat.

Alternatives

• Планка подъем ног вверх — no jumping or impact
• Side Plank — static core work
• Burpees — an even more intense cardio option