Isometric Exercise

Examples of Isometric Exercises

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Plank: The plank targets the entire core while also strengthening the upper and lower body. Lie prone, with your stomach on the floor. Lift your chest and place your elbows in line with your shoulders and perpendicular to the floor, with your palms facing down and forearms out in front. With feet hip-width apart, raise your body up so it is parallel to the floor. Keep your eyes looking forward just past your hands, so you don't put extra strain on your neck, and hold. Start with 10-15 seconds and increase as you become stronger.

Side plank: The side plank is similar to the original plank, but focuses more on the oblique abdominal muscles, which are on the sides of your core. Lie on your side. Place your elbow directly underneath the shoulder with the forearm forward, perpendicular to your body and palm down. Keeping the legs in line, one stacked on the other, raise your body up so you are on the side of your bottom foot and your elbow and forearm. Keeping the hips in line with the body, hold for the desired time.

Wall squat: The wall squat focuses on the legs. Press your back against a wall. Slowly lower down until your quadriceps are parallel to the floor, with a 90-degree angle at the knee. Keep your weight in your heels and hold this position until you are fatigued. For added resistance, hold weights in both hands.