Isometric Exercises for a Change-Up in Strength Training

What are Isometric Exercises?

An isometric exercise produces a muscle contraction without a change in the muscle’s length. The bones attached to the muscle don’t actually move. Place the palms of your hands together and push one against the other. You should feel the muscles of your arms contracting while you push your palms together. This is an isometric exercise. Isometric exercises should be held for at least 10 seconds to get the benefits.

Why Do Isometric Exercises?

Isometric exercises are easy to do and require no equipment. When you’re too busy to drag out the exercise bands and weights, you can still do a few muscle toning exercises by using isometric techniques. Isometric exercises require little space, so they can be done right at your desk at work too. If you’ve become bored or have reached a plateau with your current muscle strengthening program, isometric exercises could provide that needed change. Sprinkle several isometric exercises in with your current routine for better overall muscle toning results.

Isometric Exercises to Try Today

1. The Plank: This is a yoga pose that is also an isometric exercise. Get into a traditional push up position. Hold that position for at least 10 seconds. Repeat 3-5 times.

2. The Side Bridge: Lie on your right side. Press up with your right arm. Hold this pose for 10 seconds. Repeat 3-5 times.

3. Thigh Squeezers: Place a ball between your thighs. Using your thigh muscles, squeeze the ball. Hold for at least 10 seconds and repeat 5 times.

4. Palm Press: Sitting in a chair, simply place both palms together. Push one palm against the other, contracting the arm and chest muscles. Hold for at least 10 seconds and repeat 5-10 times.

5. Yoga Boat Pose: This yoga pose is also an isometric abdominal exercise. In a sitting position, lift both leg as high as you can while holding arms forward. Your buttocks will be the only thing touching the ground and your body will resemble a v shape. Hold this pose for at least 10 seconds. Repeat 3 times.

Resources

1. Spark People: https://www.sparkpeople.com/resource/fitness_articles.asp?id=972

2. Sports Fitness Advisor: https://www.sport-fitness-advisor.com/isometric-exercises.html