This helps protect the joints and ensures you reap the full benefits through the upper body. “It’s important to land lightly, keeping most of your weight on the balls of your feet and only a soft bend through your elbows,” she said. However you add jumping jacks to your workouts, Javens said there are a few key things to keep in mind to ensure you’re doing them correctly. She also suggested adding jumping jacks to a strength training program for a cardio boost. Baini suggested adding them into a high-intensity interval training, or HIIT, program by mixing them with other high-intensity exercises such as burpees, squat jumps, and jump rope. More good news: Jumping jacks are versatile, meaning there are various ways they can be incorporated into a fitness routine. There are many benefits of doing jumping jacks. Alternatively, she added, you can isolate one area of the body to decrease the intensity by either moving only the arms or only the legs. “This is helpful if you have knee, ankle, hip, or lower back pain or injuries, or if you’re new to exercise and starting slowly,” she said. On the other hand, if you need to scale the exercise back, Baini advised modifying jumping jacks by stepping your feet in and out rather than jumping, but still moving the arms the same way. (Related: The Best Resistance Band Exercises for Beginners) Or, you can use mini resistance bands around each ankles to target the outer glutes. To make jumping jacks more challenging, she suggested grabbing light dumbbells in each hand, which will work the shoulder muscles. “By simply changing the tempo of the exercise - moving quickly or slowly through each rep - or jumping higher incorporating more power, the intensity of the exercise will change,” Javens said. Another perk of jumping jacks: You can turn the intensity up or down, depending on your needs.
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