The jumping jack is a classic exercise move that has been around since the late 1800’s. Developed as a training drill for cadets, it was designed to work all major muscles in the lower body. The benefits include strengthening glutes, hamstrings, quads, hips, calves and shins. This exercise serves as a great foundation for building muscle so that you can master certain moves such as the squat, and work to improve overall cardiovascular endurance. The jumping jack has evolved over the years and can be performed in different ways. Let’s take a closer look at some different variations of this exercise.
The standard jumping jack is the exercise in its original form. It consists of standing upright with the legs together and arms at the sides, and then beginning to jump with legs about a shoulder-width apart while stretching arms out and over head. You return to the first position and repeat for as many repetitions as you want. This is a total body exercise as every major muscle in the body is utilized. It is considered a great warm-up exercise as the standard jumping jack gets the heart rate up and increases circulation. The calorie burn is pretty fantastic too!
The modified jumping jack was designed for individuals looking for low impact yet high intensity exercise. The difference between the modified and standard jumping jack is that instead of actually jumping with both legs out, you alternate stepping out to the side between the left and right leg with both arms stretching out and over head. Basically eliminating the jumping. This ends up being easier on the knee joints, but still offering a full body workout.
The high knee jack is another variation to consider. With this form of the jumping jack, the difference is you are running instead of jumping. The legs alternate going up at 90 degree angles in the running position while arms are both going out and over head. This move can prepare you for more complex exercises as it increases heart rate, circulation, and warms up the muscles in both the upper and lower body.
The last variation we will look at is the squat jack. Begin by standing with feet together, hands clasped in front of chest. You then jump your feet out and land into the squat position. Push off using your heels and jump back to the starting position. Not only does this variation of the jumping jack burn a ton of calories, it is also an excellent exercise for sculpting the butt and legs.
Jumping jacks are an excellent yet effective exercise targeting several major muscle groups and offering a great way to build cardiovascular endurance. We listed a few variations here, but there are many different forms of this exercise. Talk to your trainer today!
