The Star Jump exercise, also commonly known as the Jumping Jack, is a full-body exercise that targets various muscle groups while boosting cardiovascular endurance. It involves jumping and spreading both the arms and legs out from the body similar to the shape of a star.
Muscle Groups:
Muscles:
How to perform
Step by step instructions for performing a Star Jump exercise:1. Stand upright with your feet together and arms resting at your sides.
2. Jump up explosively, simultaneously spreading your legs apart while raising your arms out to the sides and above your head, forming a star shape with your body.
3. Land softly on the balls of your feet with your feet wider than hip-width apart and your arms back by your sides.
4. Jump back to the starting position by simultaneously bringing your arms back down to your sides and bringing your feet back together.
5. Repeat the movement for the desired number of repetitions or time.
Tips for performing Star Jumps:
- Keep your core engaged throughout the exercise to stabilize your body.
- Land softly to reduce impact on your joints.
- Keep a steady pace to maintain an elevated heart rate for a cardio workout.
- Modify the exercise by stepping out to the side instead of jumping if needed for lower impact.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.