An isometric exercise consists of muscular contractions that do not change muscular length or require joint movements. Isometric exercises require you to either maintain a static muscle contraction or exert force against an immovable object. You don't need equipment to do isometric exercises. Do them in the comfort of your home to help strengthen and tone your muscles.
Benefits
Isometric exercises can help you maintain and improve muscular strength without forcing your joints to go through movement patterns that cause pain or discomfort if you suffer from arthritis or a range-of-motion injury. Isometric exercises may help strengthen and retrain muscles affected by poor posture or muscular imbalances.
Considerations
Isometric contractions cause muscular tension that may elevate blood pressure, so avoid isometric exercises if you have hypertension. Obtain medical clearance before starting a new exercise program. Isometric exercises do not require any muscular movement and therefore do not contribute to improvements in speed.
Isometric Stomach Contractions
Isometric stomach contractions build strength in your abdominal region. Strong core musculature helps support your lower back and may prevent or reduce lower back pain. Sit up straight in a chair, press your back against it and rest your feet on the floor in front of you. Clench and tighten your abdominal muscles as if bracing for a punch. Press your fingers against your stomach and use your abdominal muscles to resist your fingers. Breathe throughout the exercise and maintain the contraction for 15 seconds.
Isometric Wall Squats
An isometric wall squat builds muscular strength in your quads, which are located above your knees. They extend your knees and help you run, walk and jump. Stand with your head, shoulders and back against a wall. Widen your feet to shoulder-width and walk them 24 inches in front of you. Check that your knees are stacked above your ankles. Slowly slide down the wall and stop when your lower body forms a 90-degree angle. Hold this position for 45 seconds.
Plank
The plank strengthens your abdominal and lower back muscles without changing muscular length or moving your joints. Kneel on your hands and knees, straighten your back and contract your abdominal muscles. Position your hands directly under your shoulders and point your fingers forward. Extend your legs behind you and lift onto your toes. Align your shoulders, back, hips and knees. Stay in this position for 30 seconds.
Member Comments