Star Jumps
Star jumps are an explosive cardio exercise that strengthens the legs, shoulders and core while increasing the heart rate. The exercise is an extended version of jumping jacks and is ideal for building strength, balance and coordination. Star jumps can be part of HIIT sessions or used as a quick way to increase the intensity of an exercise routine.
Correct form and technique
How to perform star jumps with the right technique:
- Start in a shallow squat position with your feet together and your arms at your sides.
- Explosively jump up, spreading your arms and legs out to the side to form a star with your body in the air.
- Land softly back into the squat position and repeat.
Keep a steady rhythm and make sure to land with bent knees to protect your joints.
Common errors
Avoid these common mistakes to get the most out of your exercise:
- Overstretching: Don't spread your arms or legs too wide. Focus on controlled movement to avoid injury.
- Bad landing: Land with soft knees to absorb the impact and reduce stress on the joints.
- For fast movements: Perform the exercise with a focus on quality and control rather than speed to get the most out of each jump.
Modifications and variations
Customize star jumps to your level:
- Beginners: Perform jumping jacks instead of star jumps to reduce stress and gradually build strength.
- Advanced: Add an extra squat between jumps or use a weighted vest to increase the intensity.
Number of repetitions and sets
Perform 10-15 repetitions per set, and repeat for 3-4 sets , depending on your fitness level. Star jumps can also be used as part of a HIIT session to increase your heart rate.
Breathing technique
Breathe in as you prepare for the jump and exhale explosively as you jump up. This helps to maintain control and maintain energy during the exercise.