Star Jump 101: How to Do It Properly and Benefits Offered

The star jump aids in the improvement of cardiovascular and leg strength. This exercise can help athletes of numerous sports — from basketball players to figure skaters — improve their vertical leaping height.

This workout gives the muscles strength and gives the entire body a workout while burning a lot of calories. The best aspect is that you don't need any props or equipment, as it's a free-hand workout. All you need to do is leap around with pure joy like a child.

Once you're exhausted, continue the exercise pattern while steadily increasing your hop count. Your ability to continue will be improved by taking a little break or jogging during rest. Keep reading to learn more about the activity.

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How to do Star Jump Properly

A group of boys jumping (Image via Pexels/Mahmudul Hasan Rifat)

The star jump is a series of jumping exercises in which you jump into the air and stretch out in the form of a star.

For instance, if your arms and legs are spread out in the air, you would assume the shape of a large 'X' before closing to assume the shape of a small 'I' when you return to your starting position while touching the ground.

Here’s how to do the exercise:

• Standing on a flat surface, spread your feet shoulder-width apart, and bend your knees slightly.
• Your arms ought to be slightly bent.
• Jump up as high as you can vertically by bending your knees to form a squat position.
• Create a star shape with your body by simultaneously extending your arms and legs to your sides in midair. At a 45-degree angle from your head, your arms should be raised in the air.
• As you begin to drop from the jump, bring your arms and legs in close to your body.
• With your knees bowed, gently touch the ground.
• To perform another, squat, and launch once again into the air.

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Muscles Worked While Doing Star Jump

Star jumps are a very complete body workout. They're very effective and demanding because of that. Heart rate and breathing rate increase as a result of the need to provide the muscles with oxygenated blood, giving you a good cardiovascular workout.

Let’s look at the targeted muscles:

1) Glutes

Glutes, also known as your gluteus maximus, are essentially the butt. Hip extension is its main purpose. Star jumps require a deep squat, which works the glutes hard.

2) Hip Abductors

Silhouette of a person jumping in air. (Image via Unsplash/Eugene)

The hip abductors are used to propel the legs outward as you leap into the air. These muscles are found on the exterior of the hips and include the tensor fascia latae, gluteus medius, and minimus.

3) Hamstrings

During star jumps, the hamstrings help the glutes extend to the hips. The three hamstring muscles - biceps femoris, semimembranosus, and semitendinosus - are situated on the back of the thigh. The knees can also be bent by the hamstrings, like during leg curls.

4) Core

The midsection is made up of rectus abdominis, obliques, transverse abdominis, and erector spinae muscles. During star jumps, the core maintains spinal stability.

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Benefits of Star Jump

This exercise when practiced frequently, can provide a number of benefits:

#1 Full body workout

The star leap exercise primarily targets the glutes and quadriceps while also engaging muscles throughout the body, such as the hamstrings, hip flexors, and core.

#2 Bodyweight exercise

A boy jumping high in the air (Image via Pexels/Justin Shaifer)

An excellent activity to incorporate in your at-home fitness programme is the star jump.

#3 Improves fitness

You can raise your heart rate and boost cardiovascular health by incorporating star jumps into your high intensity interval training regimen.

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Before starting star jump, talk to your doctor if you have a history of health issues. To maintain the safety and efficacy of an exercise programme, proper technique is crucial. However, depending on your particular needs, you might need to adapt each exercise to achieve the best results.