Jumping jacks are commonly used as a warmup exercise due to the fact that they work nearly every muscle in your body and allow for a gradual increase in blood flow and heart rate. Jumping jacks are considered a weight-bearing exercise and, if done regularly, over time can help improve your bone-mineral density, resulting in stronger bones.
Lower Legs and Feet
The bones of your lower legs and feet are used in jumping jacks. The many bones of your feet are used every time they contact the floor. These bones include the seven tarsal bones, five metatarsal bones and 14 phalanges on each foot. The tibia and fibula bones of the lower leg support your legs as well as serve as attachment sites for the soleus, hamstrings and quadriceps muscles that work during jumping jacks.
Upper Legs and Hips
The large femur bone of the upper leg is used during jumping jacks to support your legs and anchor the working gastrocnemius, quadriceps, adductors, abductors and hamstrings. The hip bones also serve as attachment points for these muscles as well as the abdominal muscles, while also stabilizing the head of the femur.
Spine and Ribs
The bones of the spine are not used directly to perform a jumping jack but are essential in keeping your torso upright during the movement. The deep muscles of your back attach to these bones. Your ribs are used during jumping jacks to inhale deeply via the intercostal muscles, and they also serve as anchor points for the abdominal muscles.
Arms and Shoulders
The clavicle, scapula and humerus combine to form the shoulder joint and are used during jumping jacks as you move your arms up and down. These bones are attachment points for the deltoids, back muscles and chest muscles, which lift and lower your arms during the exercise.
References
- "Anatomy and Physiology"; Elaine M. Marieb; 2005
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2007
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