Isometric Exercises to Try

Isometric Exercises are a fantastic way to work muscles while in a stationary position. It does not need increased oxygen production because it is done only for a few seconds, which involves static contraction of muscles. It doesn’t require extreme joint rotation and is the best for those who have muscle problems, heart problems or various health problems regarding health.

Here are some Isometric Exercises that Build Strength and Size:

Isometric bicep exercise

This exercise can be easily performed while at work as you’ll only need to be seated by your desk.

Start with your hands underneath your desk with your palms up. Keep your elbows tight and tucked in against your sides. Now push upwards with your palms and hold for 10 seconds or a count of 10. You can repeat this exercise 2 to 3 times.

Isometric push up exercise

Acquire the regular push-up position, with your arms fully extended, and then lower yourself gradually to about the halfway position. Now be in this position for 10 seconds or to a count of 10. Don’t hold your breath, always remember to breathe. Repeat this exercise two or three times.

The Plank

This exercise is good for abdominal improvement. Lie down flat on the floor. Gradually raise the body so you are resting on your toes and forearms. Keep the back flat and the abdominal muscles tight.

  • Hold the position for 10-30 seconds.
  • Repeat the exercise 3 times.

Isometric Calf exercise

Stand close to a wall on one foot and touch the wall lightly for balance, if necessary, but do not let yourself to rest against the wall.

  • Rise up onto your toes.
  • Hold the position for 10-30 seconds.
  • Change feet and repeat the exercise for the other calf.
  • Repeat the exercise 3 times on both calves

Isometric Shoulder exercise

Stand with the feet shoulder-width apart and the knees slightly bent. Grasp a dumbbell in each hand and lift the weight out towards your side until it is at shoulder length and your arm is parallel to the ground.

  • Hold the weight for 10-30 seconds in this position.
  • Repeat the exercise 3 times.

One can do these isometric exercises without the aid of any equipment, this is a big plus point for them. These simple, yet effective exercises have been proven to increase strength by up to 5% per week when performed correctly and regularly.

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