Jumping Jacks

Jumping Jacks, also known as jumping jacks, are a classic cardiovascular exercise that combines aerobic exercise with strength training. This exercise engages multiple muscle groups, including the legs, shoulders and core, making it ideal for improving fitness, coordination and endurance. :contentReference[oaicite:0]{index=0}

Correct Execution of Jumping Jacks

Follow these steps to perform the exercise correctly:

1. Stand upright with your feet together and your arms at your sides.
2. Jump up and spread your legs slightly wider than shoulder width as you raise your arms above your head and clap your hands together.
3. Jump again and return to the starting position with your feet together and your arms at your sides.
4. Repeat the movement at an even and controlled pace.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

• Inadequate range of motion: Be sure to spread the legs sufficiently and lift the arms fully up to maximize muscle activation.
• Incorrect landing position: Land softly with knees slightly bent to absorb shock and reduce stress on joints.
• Lack of core stabilization: Keep the core engaged throughout the movement to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

• Beginners: Perform low-impact Jumping Jacks by stepping out to the side instead of jumping while raising your arms.
• Advanced: Increase the intensity by adding a squat between each Jumping Jack or by holding light dumbbells.

Number of Repetitions and Sets

Perform 2-3 sets of 30-60 seconds of Jumping Jacks, depending on your fitness level and training goals. Focus on maintaining proper form throughout the exercise.

Breathing

Maintain even and controlled breathing throughout the exercise. Inhale through the nose and exhale through the mouth to optimize the oxygen supply to the muscles.

Video Demonstration

Watch this video for a visual guide to properly performing Jumping Jacks: