Jumping jacks exercise benefits and How to do it?

by Dheeraj Prarthi
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Jumping jacks is a physical jumping exercise. It can be done by jumping to a position with the legs open out wide and the hands going above your head, sometimes in a form of a clap, and then returning to the starting position with the feet at the same time and the arms at the sides. Jumping jacks are a structured total-body workout that you can do almost anywhere. This exercise is part of what’s known as plyometrics or jump training. Plyometrics is a mixture of aerobic exercise and resistance work. This type of exercise functions your heart, lungs, and muscles at the same time.

Jumping jacks exercise benefits and How to do it
#source: Google images

Especially, jumping jacks work your:

  • glutes
  • quadriceps
  • hip flexors

Jumping jacks also presume your abdominal and shoulder muscles.


Jumping is very easy, but jumping jacks surely need some tricks! Though it’s an easy exercise for everyone around, the jumping jacks do need to be done systematically and perfectly. Yes! Not as easy as our youth’s jump over. Some tips or steps to do jumping jacks are here for you to start a super healthy workout.

Firstly, you have to prepare yourself and your body for a hard sweat. Minimal jumping up and down doesn’t enough, you are not children anymore.

The starter’s and beginners’ steps of doing jumping jacks are very simple:

~ Straight as a stick!

You have to stand straight. But make sure your back is straight, your hands are straight, your hips above the heels, and chin up. First, relax your mind and body because this is to relieve out your stress hormones too…

~ Hands up!

Jump up (not to the clouds!), widen your hands from bottom to top. Your hand should be above your shoulder-width apart.

~ Feet’s apart

While jumping, separate your legs sideways, open out your legs so that it pumps up your blood fluently.

~ Back to your origin

Now return to the same position from where you have started. With straight shoulders and arms should be at your sides.

~ Again and again, till you sweat

Now, continue doing the same things again and again at least 25 to 30 times, till you sweat your calories out. This reduces your blood pressure and releases happy hormones in your body.

These are the basics of performing the jumping jacks exercise.

What are the benefits of the Jumping jacks exercise?

Plyometric exercises, like jumping jacks, are planned to help people run faster and jump higher. That’s because plyometrics work by fastly stretching the muscles (eccentric phase) and then fastly shortening them (concentric phase). Jumping jacks may be a good replacement for logging miles on a treadmill or stationary bike. These exercises help raise your heart rate, but jumping jacks also get you to move your body out of its normal plane of motion. By challenging the muscles in these ways, movement can become more violent, gaining both strength and quickness for sports that require multidirectional movement.

Jumping jacks muscles worked
#Jumping jacks muscles worked

Jump training is good for bone health, too. In a study, rats were put on a jumping exercise process for eight weeks (200 jumps per week with 40 jumps per day for five days). Their bone density was measured before and after the jumping procedure and showed remarkable gains over the control group. Also read, What muscle does bench press work?

There are many more benefits of the Jumping jacks, which are:


Visualize jumping up and down burning up your calories! Sounds amazing right? But that’s true and not a dream. Jumping tricks when done perfectly is the best exercise to burn your calories. It burns something around 100 calories every 10 minutes, which is a calm thought for our heart and mind, I guess, to those who are dying up performing back-breaking exercises to shape themselves. You’ll love sweating off hard and adjusting your negative feelings, and energy when the exercise is super amusing and healthy.


Jumping jacks remaining a cardio exercise that utilizes oxygen to meet the energy requirements by bracing your heart muscles. The pumping up of heart muscles in turn gives you comfort from the terrible thoughts of a block or stroke. It’s noticeable when you can put a smile on your heart wherever you are. Jumping jacks enhances your flexibility to do the exercise wherever you want, it can be your gym or home doesn’t matter.


This cardio exercise is also known to support weight loss. It helps to burn many calories by creating a negative energy balance in the body. This means that you have lengthened more energy than the number of calories you have consumed. And this is the main hack of weight loss. Do 3 sets of 45 reps, and you will feel your heart pumping exclusively, and surprisingly, you’ll also love to sweat it off.


Jumping jacks are all about interrelating your limb movements with the jumps. This, in turn, helps you improve your coordination between your brain and limbs. You will generate a greater sense of timing, rhythm, balance, and posture.


Doing jumping jacks can help ease stress. How? Well, when you jump and roll your hands up and down, your brain excites the release of serotonin or the “feel good” hormone. The release of adrenalin also gives you a race of excitement. These hormones, together, are capable of making you feel happy and drop your stress levels.


You must always warm up before starting your actual workout habit. Aside from stretching, performing jumping jacks will help relax the muscles in your arms, core, hips, back, and face. After finishing a set of 30 reps, you will be ready for your next warm-up exercise.


You jump, open your legs individually, take your hands up your head, and then arrive softly on the floor, taking back your legs together and hands to your side. So, you are operating the whole body out – biceps, triceps, glutes, adductors, hamstrings, calves, quads, chest muscles, core, lats, etc. Therefore, this is a great whole-body workout. To make it hard, increase the speed, reps, and sets.

#source: youtube


Yes, jumping jacks also help develop your flexibility. If you don’t convey an active life and sit for a long time during the day, there’s little probability that you are as flexible as you were when you were a kid. If you are starting to work out again, you may find it tough to even do 20 jumping jacks at one go. That’s OK. You can begin with low-intensity and some reps and then promote to more reps and high-speed jumping jacks. As you improve, you will find it simpler to do this exercise with more comfort and proper positioning of your hands and legs.


Jumping up and settling softly with perfect timing and judgment will improve your balance and stability. Furthermore, if you do more reps per set and expand the number of sets you do, you will be able to enhance your stamina.


Exercising constantly has many health benefits, and that covers being strong physically and mentally. This exercise develops bone mineral density, and you will start to feel more solid, healthier, and stronger. You will see a difference in how your body responds to pathogens and stress.


Dropping the tone of your muscles can make your body look weakened and malnourished. Doing jumping jacks regularly can help drop the fat. Performing a high-intensity variant of jumping jacks can also help strengthen muscle tone, whereby shaping your thighs, buttocks, calves, shoulders, and arms.


Aerobic exercises like jumping jacks must be involved in your fitness routine every week. The World Health Organization recommends that at least 150 minutes of aerobic physical activity of medium intensity is good for cardiovascular health (heart health). Aerobic exercises help in decreasing blood pressure and lipid levels. They also help in overcoming stress and anxiety.

Also read, How to do DEAD BUG EXERCISE and which muscles worked?


Jumping exercises are very good for your health and body they are not just only good but also fun as well. These are some specific benefits of all jumping exercises

  • Stimulates your metabolism
  • Increases oxygen capacity
  • Improves your insight of balance
  • Increases oxygen circulation to tissues
  • Improves the flow of the lymph within the lymph glands
  • Strengthens the heart (Cardiovascular health)
  • Boosts energy and sense of vitality
  • Firms and tones the muscles

NOTE: Add jumping exercises to your workout routine and have fun while losing fat and excess body weight. With adding this to your routine losing weight will no more be boring for you.



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