What Are Some Examples of Isometric Exercises?
If you aren’t sure exactly what isometric exercises are, they are basically exercises that you perform in a static position. The length of the muscle you are working will not lengthen at any time during the movement and the nearest joint should remain relatively stable.
Isometric exercises can be used to increase strength, tone muscles and help increase muscle mass as well. Those who have issues with high blood pressure should avoid isometric exercises because they will cause an immediate blood pressure spike.
Getting Started
- Plank. The plank is an exercise that is great for strengthening the core but it also helps to strengthen the rest of the body. To perform the plank you need to lie face down on the floor and support your body with your forearms and toes. It’s very similar to a push-up position but your forearms will be resting on the floor. Be sure to engage your core, making sure everything is tight and your back and hips are not drooping. Hold the position for 30 seconds or until you feel fatigued. Repeat the exercise up to 3 times.
- Bicep Curl. An isometric bicep curl can be done sitting at any desk or table and the only other piece of equipment you need is a chair. To perform this exercise, place your hands underneath the table palms up and begin to push up against the underside of the table. Continue pushing and keeping your biceps tight for 6 to 8 seconds. This move will help to strengthen the bicep muscles.
- Chest Squeezes. This isometric exercise requires no equipment at all and will work the pectoral muscles of the chest. To perform the move simply hold your hands together in front of you and squeeze for a period of 6 to 8 seconds. Be sure you’re squeezing the pectoral muscles to benefit from this exercise.
- Wall Squats. One of the best isometric exercises to strengthen the quadricep muscles are wall squats. To perform this move, stand with your back facing a wall with your feet shoulder-width apart and squat down until your thighs are parallel with the floor. Keep your quads tight and hold in the squatting position for at least 6 to 8 seconds. Be sure that your knees never go out past your toes. It may be necessary to move out from the wall a little bit to prevent that from happening.
- Superman. Millions of people suffer from lower back pain but there is an excellent exercise that can help strengthen the erector spinae. Lie face down on the floor with your arms extended in front of you and then lift your body up off the ground using your back muscles. Hold for up to 30 seconds or until you get fatigued.
- Shoulder Raises. Shapely arms begin with nicely toned shoulders. To strengthen and tone, grab a pair of dumbbells with one in each hand and hold your arms straight out from your sides. Try to hold this position for 6 to 8 seconds, slowly drop them to your sides and then repeat.
Don’t Forget to Breathe
It’s always important to remember to keep breathing during isometric exercises. If you forget to breathe your muscles won’t be getting the oxygen they need to keep working and this can result in dizziness, feeling lightheaded and it’s also very possible that you could even end up injuring yourself.
References
ASMI.org: “Isometric Exercises” https://www.asmi.org/sportsmed/exercise/IsometricEx1.html
Isometric-Training.com: “Back Exercise Isometrics”https://www.isometric-training.com/back-exercise-isometrics.html