Isometric exercises, also known as static-action resistance, are activities where your muscle length and joint angles remain stable. They help strengthen and condition your muscles. Yoga is an example of how isometric exercises are used. Many rehabilitation programs and training for individual sports use isometrics as well. Seniors find them useful, too, as they can be tailored to any level of fitness.
Side Bridge
The side bridge, also known as side plank, uses your body weight to provide resistance. Lie on your left side and push up with your left arm to raise your entire body. Legs are straight with the right leg resting on top of the left. Hold your elbow at a 90-degree angle, placing your right hand in the air for added difficulty. Hold for 20 seconds, rest and repeat this procedure on the right side. Do three sets per leg.
Hip Extension
The hip extension exercise primarily works the lower back, buttocks and hamstring muscles. Stand facing a wall or other solid surface and place both hands on it for balance. Bend forward and lift one leg straight back. Keep your other leg planted firmly on the floor, knee slightly bent, and continue to lift the opposite leg until it is parallel to the floor. Hold this position for 20 seconds and repeat on the opposite side. Do three sets per leg.
Squat
A squat, also known as a wall sit, works your lower body. Place your back against a wall and bend your legs as though you were going to sit in a chair. Keep your knees at a 90-degree angle, thighs parallel to the floor. Hold this position for 20 seconds, then rest for a minute. Repeat the exercise for five sets.
Abdominal Crunch
An isometric abdominal crunch strengthens all your ab muscles. Lie on your back and clasp your hands behind your head. Lift your legs toward your chest, shoulders about 6 inches off the floor, and squeeze your body together into a ball. Hold the position for 20 seconds, then release and rest for a minute. Repeat this exercise for five sets.
