Isometric exercise is a fitness method in which your muscle produces force without changing in length--for example, you push or pull against an immovable object but your muscle neither extends nor contracts. Isometrics are useful in injury rehabilitation and in strength conditioning, and abdominal isometrics offer distinct benefits over other abdominal exercises. However, if you have high blood pressure, check with your doctor before performing any isometric exercise, recommends the Mayo Clinic, as isometrics can temporarily but significantly increase blood pressure.
Requires No Equipment
Abdominal isometrics don't depend on any special exercise equipment in order to be done correctly. While ab wheels and stability balls can provide rigorous abdominal workouts, your body is all you need to perform abdominal isometric exercises. You can do plank, side plank, superman pose and static crunch position with nothing more than some floor space and your body weight. Remember to breathe slowly and deeply as you perform your abdominal isometrics to oxygenate your muscles as you hold the pose.
Involves No Joints
A benefit of isometric exercise is that it does not involve any motion around your joints--especially important for certain kinds of injury rehabilitation. For example, if you have problems with your hip joint, you may not be able to exercise your abs doing traditional crunches. Abdominal isometrics, such as contracting your abs toward your spine and holding as you sit in a chair or lie on the floor, place no strain on the hip joints. This isometric exercise is also beneficial in strengthening your abs if you suffer from low back pain or arthritis, or if you have post-pregnancy back issues.
Adds Strength Without Adding Mass
While some athletes may want to increase the size of their abs, most people are looking to do the opposite. Abdominal isometrics allow you to strengthen your core but keep your waistline trim. Your core muscles--the rectus abdominis, transverse abdominis, obliques and hip flexors--all work together to stabilize your body as you exercise and as you go about your daily life. Keeping them strong is key to your overall fitness. Abdominal isometrics are a simple yet superior tool for maintaining a sturdy core.
Allows Exercise Anytime and Anywhere
Abdominal isometric exercises afford convenience both in time commitment and in exercise location. By contracting your abs and holding for several seconds, you're able to perform many reps as you wait in your car at a red light or as you sit through a work meeting. Make a new healthy habit of incorporating abdominal isometrics into your daily routine.
References
- "ACSM's Resources for the Personal Trainer"; Walter R. Thompson, Ph.D., FACSM, FAACVPR Ed.; 2007
- Sports Fitness Advisor: Isometric Exercises
- Mayo Clinic: Isometric Exercises
- Bodybuilding.com: Strong Abdominals
