All you need to know about Jumping Jacks

by Toluwani Oyesola April 2, 2021

Jumping jack is a body weight exercise that helps to work the heart muscles and lungs. It is also a type of Plyometric exercise. Plyometric workouts are made up of aerobic and resistance exercise, which are aimed at helping people jump higher and run faster.

Types of Workout

Basic Jumping Jack: It is a body weight exercise that involves clapping the hands over the head while simultaneously spreading the legs apart.

Step Jack: This variation is designed for those with knee pain or are not able to perform a basic jumping jack. Step out one leg to the side while raising your hands over your head, return back to standing position and repeat with the other leg. Ensure your toes are touching the floor out wide.

Press Jacks: It helps to work the shoulder more. Hold a weight such as soccer ball, med ball, kettlebell or dumbbell onto your chest with both your hands. As you jump your feet to the sides lift up your arms straight over your head and return the weight back to your chest as you return back to standing position.

Squat Jack (Chair pose to Sumo Squat): With your legs in standing position, do a little squat while lifting your hands over your hands then jump your legs out to the side and lower your hands to try touch the ground without hunching over. Jump your legs back in and raise your hands back up. Repeat as much as you can.

Tip: Try as much as possible to remain in the squat position and not return to standing position until the end of a set.

Low Jack: In this variation you do the jumping jack while in a low squat position. Your hands goes up as you jump out and down to your sides as you jump your legs back in.

Split Squat Jacks: In this variation you combine a lunge with jumping while raising your hands.Start by doing one lunge with your hands by your sides and then jump into another lunge on the other side while raising your hands up in the hair, then jump to another lunge returning your hands back to your sides. Repeat from lunge to lunge while raising your hands up and back to your sides.

Plyo Jack: It help to work your glutes and legs more. Start by standing straight with your feet together, lower your body slightly pushing your butt back and then lift yourself off the floor while extending your legs outwards. Bring your feet back together and do another little squat as you jump back down.

Crossover Jacks: This move helps to put your body coordination to test and it requires little space. While standing straight put your arms in front of you instead of beside you and then jump out moving your arms straight sideways. As you jump back in cross your arms over each other in front of you, also cross your legs in front of each other. Repeat the movement.

Skier Jack: It is a great contralateral movement that helps to get your blood pumping. In this variant you jump your legs forward and backward and not to you sides. When your left leg is in front you raise your right hand up and forward and your left hand down and backward.

Seal Jacks: They help to work your arms in a way different to the basic jack. Stand with your feet together and your arms in front of you, clap your palms together. Jump your legs out to the side and open your arms to the side also at shoulder height. Use the muscles at your back to pull your arms open.

Jump Rope Jack: Interested in challenging the coordination in your legs and shoulders, you should try this variation. As you jump rope, jump your legs out and back in.

Obliques Jack: Doing this variation, helps to pay special attention to the obliques. Stand straight and place your hands behind your head or to the sides of your head. Bring your right knee up to your side and then crunch your upper body to the right side to let your right elbow reach towards your right knee. Jump and switch to the other side. This variation will help strengthen your body stability and coordination.

Jack Burpee: You just have to love burpee, they add extra benefits to every workout. Stand with your feet together and go into straight arm planks, jump your legs out and back in then jump back into squat position and then do a basic jumping jack as you stand back up.

Plank Jacks: They are great for more emphasis on the core muscles. Start in straight arm plank position, hold your abs in and then jump your feet out to the side and then back in. Repeat jumping your legs while keeping your body straight and your core engaged.

Slider Jacks: With the help of two sliders (Gliding discs) placed under your feets, start in straight arm plank position with your feet together and then slide them out and in while keeping your core tight.

Muscles activated during Jumping Jacks

Glutes (Gluteus maximus, Gluteus medius, Gluteus minimus).

Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis).

Hamstrings (Bicep Femoris, Semi-tendonosus, Semi-membranosus).

Core (Latissimus Dorsi, Rectus Abdominis, Transversus abdominis, External oblique, Internal oblique).

Shoulder ( Deltoid, Pectoralis Major, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis ).

Upper Arm (Tricep Brachii, Bicep Brachii).

Forearm (Brachioradialis, Brachialis, Anconeus, the Pronators and Supinator).

Foot Muscles (Plantar and Dorsi Flexors).

Calves (Gracilis, Gastrocnemius, Soleus).

Muscles activated during various types of jumping jacks

Majority of all the jumping jack variations helps to work the muscles listed above. In this section we highlight the major muscles worked in each variation.

Step Jack: The major muscles engaged here are the shoulder,

calves and glutes muscles.

Press Jacks: Mainly works the muscles in the Back, Shoulder and Wrist.

Squat Jack (Chair pose to Sumo Squat): The main muscles used to perform this variation the Quadriceps, Hamstrings and the Core Muscles.

Low Jack: Low jacks helps to work the Glutes, Calves and the Shoulder Muscles.

Split Squat Jacks: It mainly work the Calves, Quadriceps and Hamstrings.

Plyo Jack: The main muscles used are the Glutes, Quadriceps and Shoulder muscles.

Crossover Jacks: It increases the amount of work done by the Back and chest muscles.

Skier Jack: This variation helps to work the Hamstrings, calves and back muscles.

Seal Jacks: It mainly works the muscles in the back, shoulder and glutes.

Jump Rope Jack: The major muscles targeted with this variation includes the Calves, Forearm and wrist muscles.

Obliques Jack: From the name, this variation places special attention on the obliques, forearm and glutes.

Jack Burpee: This variation helps to engage the Quadriceps, Core and Shoulder muscles.

Plank Jacks: It helps to further work the muscles of the core, shoulder and glutes.

Slider Jacks: The main muscles worked in this variation are the Glutes, Foot and Shoulder muscles.

Steps to do Jumping Jacks

Below are the steps to perform a basic jumping jack.

Step 1: Stand straight with your hands by your side, and your feet together.

Step 2: Jump to your side, while raising your hands over your head.

Step 3: Clap your hands over your head.

Step 4: Return back to starting position and do as much reps as your can.

Tip: Make sure you land properly on your legs before repeating all over again.

Benefits

No-equipment: Doing the basic jumping jack does not require any equipment at all. it can be done without even training shoes.

It is time and space effective: To do a standard set of jumping jacks you do not need more than one minute, and it still gives tremendous benefits. You also don't need to have a large sized room to do jumping jacks, just a corner in your room is enough.

Body Coordination: Jumping jack is an exercise that requires a level of coordination from your hands and legs. When done regularly, they gradually improve the total body coordination.

It helps in increasing strength: Regularly doing jumping jacks can help in improving the legs strength which would overtime result in increased agility and capability of the legs.

Improves Bone health: Regular jumping can help in increasing the bone density which will make the bones less susceptible to fractures.

It helps burn calories: Jumping jack is an exercise that is done at a fast pace and this helps the body to burn calories even faster and has a long lasting effect on the body.

Weight management: When regular exercise is made an habit it offers tremendous benefits including maintenance of an healthy weight.

Cardiovascular Health: If jumping jack is done on a regular basis it helps to strengthen the lungs and heart, and makes them more efficient. This increases your overall cardiovascular health and aids blood circulation.

It can reduce blood pressure: When the body has a healthy cardiovascular system it helps to lower the blood pressure and prevent cases of high/low blood pressure.

It may reduce the amount of low-density lipoprotein (LDL) cholesterol.

It can help in increasing the amount of high-density lipoprotein (HDL) cholesterol.

It can help to increase insulin sensitivity

Consequences of Wrong Posture

Knee and Ankle Injury: While jumping if the return back to the ground is not well coordinated and done at a normal pace it can result in placing excessive load on the knees and ankles. This could results in injuries.

Shoulder Ache: When just starting out with jumping jacks, it is best to move the arms slowly and gradually increase the pace. If the arms are moved too fast it can result in aches and even dislocation of the bones.

Adding one or more of this jumping jack variations to your workout routine will help improve your endurance and get you to your goals even faster. However, while you experiment with your workouts and challenge yourself endeavour to keep the correct posture.