How To Do Jumping Jacks

Jumping Jacks Exercise

Jumping Jacks is a classic exercise which builds your quadriceps, calves, hamstrings and gluteus muscles.

Jumping Jacks is a great way to warm up the body and raise your heart rate before exercise.

It helps loosen up your shoulders, hips, knees and elbow joints before exercise.

This exercise can be part of an interval training program to build up your cardiovascular endurance or overall conditioning.

Jumping Jacks How To

  • Stand in a shoulder width position. Keep your back straight and the core muscles tight throughout the exercise. Your arms should be at your sides.
  • Simultaneously jump your legs out to the side as you swing your arms up overhead. When your feet have touched the floor, immediately jump in back to starting position while your arms swing back to your sides.
  • Another version is to alternately lunge one leg forward and the other back as your arms swing upward. When your feet have touched the floor, immediately jump in back to starting position while your arms swing back to your sides. Then jump your legs out to the side and swing your arms up overhead as in the first version. When you return to starting position, lunge the other leg forward as you swing your arms overhead.
  • Repeat until you have completed the targeted number of reps or time interval for the exercise.

Form and Technique

Jumping Jacks is a playground and gym class favorite. Always remember to be on your toes when performing Jumping Jacks.

A good routine for Jumping Jacks is to perform several sets of 3 minute intervals similar to a round in boxing.

If you cannot do 3 minutes straight, start out with several sets of five 30 second reps. Rest 1 minute between intervals and 2 minutes between sets.

Variations: Jumping Oblique Twist, High Knees, Butt Kicks

Warm Up Routine: 3 sets x 1 minute

Jumping Jacks