Remember when jumping seemed like so much fun when you were a kid? Why not bring some of that fun to your workout regimen with jumping jacks? An exercise that helps boost your metabolism, gets your heart pumped up and reduces stress. While it might not seem possible to do so much with a single exercise when there are so many workouts that last much longer, this exercise helps you in more ways than one. However, you have to know how to do jumping jacks properly if you want to reap its benefits.

What are jumping jacks?

This is a popular full-body exercise that combines a cardio workout with strength training. This exercise is a part of jump training or plyometrics, which is a combination of aerobic exercise and resistance work. Exercises such as jumping jacks work your muscles, lungs and heart. While this exercise helps to work out the whole body, it is beneficial for people trying to tone their glutes, quadriceps and hip flexors. Plus, they work your shoulder muscles and core, which means they offer several health benefits for your body.

Jumping jacks is a great full body exercise! Image courtesy: Adobe Stock

What are the benefits of jumping jacks?

1. Boosts muscle strength

The main purpose of plyometric exercises such as this one is to increase your ability to jump higher and run faster. These exercises stretch the muscles rapidly and then quickly contract these muscles. Other exercises like lunge jumps and burpees have the same effect on your muscles.

2. Supports strong bones

Healthy bone density is necessary to prevent and manage conditions such as osteoporosis, a disease that weakens the bones. This exercise can be beneficial for your bones too. A study published in the journal Osteoporosis Journal found that jumping jacks can help improve bone density.

3. Improves cardiovascular fitness

These require you to use your upper and lower muscles, which means it is a full-body exercise that speeds your heartbeat and improves blood circulation. It strengthens your lungs and heart. A study published in a peer-reviewed journal Applied Physiology, Nutrition, and Metabolism found that women who did total-body workouts, which included jumping jacks had more muscle endurance and better aerobic fitness.

4. A full-body workout

One of the star benefits of performing jumping jacks is that it works your lower body, core as well as your upper body. It elevates your heart rate, improves strength, improves metabolism and helps you maintain a healthy weight. The best thing - you can include it in high-intensity interval training and low-intensity interval training as well.

5. Helps in weight loss

Jumping jacks are an excellent method for working several muscle groups and burning more calories. This exercise can help you to lose weight and fat, but the fat loss will occur throughout your body, not only in your belly. It is critical to know that no exercise, including jumping jacks, can help you target a specific area. It is important to make this exercise a part of your overall fitness workout.

Jumping jacks can help you lose weight. Image courtesy: Freepik

How to do jumping jacks?

If you want to reap all the benefits of this exercise, you should know how to do it properly:

1. Stand straight with your feet together and your arms by your sides.

2. Now, jump up while spreading your legs shoulder-width apart. You should also raise your arms above your head until they touch.

3. Jump again to the starting position by bringing your feet back together and lowering your arms.

4. Continue this movement, jumping in and out rhythmically and maintaining a steady pace.

5. You can start by doing 15-20 repetitions and increase the count as you progress.

Things to remember

• Keep your core engaged to maintain balance and stability.
• Do not jump too hastily. Try to land softly on the balls of your feet.
• Inhale when you jump out and exhale when you return to the starting position.

Who should avoid jumping jacks?

While this exercise are great for warming up your body and several other things, they might not suit certain people, including:

• Those with knee or ankle problems should avoid this exercise.
• People with joint problems should not perform it without the help of their fitness instructor.
• Pregnant women should avoid performing it and should talk to their doctor if they want to do it.

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