Jumping Jacks Guide: How to Do Jumping Jacks Properly

Jumping jacks, also known as star jumps, are a calisthenics exercise that uses your bodyweight to work muscle groups across your whole body. Perform jumping jacks by standing tall with your hands at your sides. Jump vertically, extending your feet out slightly more than shoulder-width apart, and lift your arms laterally above your head.

Consider some of the health benefits of regularly performing jumping jacks.

1. 1. Jumping jacks are a full-body exercise. Jumping jacks work muscle groups in your upper body like the transverse abdominis and medial delts, as well as muscles in your lower body like the glutes, calves, hamstrings, and quadriceps.
2. 2. Jumping jacks increase your heart rate. Similar to other plyometric jumping exercises like burpees and box jumps, jumping jacks raise your heart rate, promoting cardiovascular health.
3. 3. Jumping jacks are versatile. Jumping jacks require no equipment, making them a great option for home workouts. Once you’ve mastered the movement pattern of regular jumping jacks, consider holding a pair of dumbbells during the exercise or trying a more advanced variation like squat jacks.

If you’re new to jumping jacks, begin by performing 3–5 sets of 45–60 seconds or 30–50 repetitions. Choose a length of time or number of repetitions that will allow you to maintain good technique throughout all sets and repetitions.

1. 1. Start by standing with your feet hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Keep your arms long by your sides with a slight bend in your elbows. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position.
3. 3. While maintaining your alignment, jump your feet outside of your hips and land on the balls of your feet while raising your arms overhead.
4. 4. While remaining on the balls of your feet, jump your feet back to the starting position and bring your arms back down by your sides.
5. 5. Repeat for the desired time length or number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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