Isometric exercises are also known as static-action resistance exercises, as resistance is the key factor. These exercises help strengthen and increase muscles mass, which in turn helps burn more calories at rest. If you have a pot belly, you may achieve leaner abdominal mass from isometrics, but spot training will not suffice. To lose belly fat, you must incorporate isometric exercises with cardiovascular training.
Chair Resistance
You can do this type of exercise almost anywhere, including at work or school. Sit in a chair and squeeze your ab muscles tightly. Hold for a few seconds, then release. Repeat up to 20 times per day. If you want to make the exercise more difficult, press your hand against your stomach while squeezing the muscles.
Plank
The plank pose is popular in yoga and provides isometric resistance training. Lie on your stomach on the floor. Place your elbows beneath your shoulders and keep your forearms flat against the floor. Lift your body up, keeping your back and legs straight and your toes planted on the floor. Hold this pose for 20 seconds then rest for one minute. Repeat the exercise for five sets.
Side Plank
The side plank is similar to the plank pose, but it strengthens your obliques, or side abdominal muscles. Lie on your side and place your elbow under your shoulder with your forearm facing forward and palm facing downward. Keeping your legs straight and stacked on each other, raise your body up so all of your weight is placed on the bottom foot, elbow and forearm. Keep your hips in line with your body, hold the position for 20 seconds and then rest for one minute. Repeat for three sets on both sides of your body.
Crunch
The crunch is a basic exercise that works your major ab muscles. Lie down on your back, clasp your hands behind your head and bring your legs into your chest. Lift your shoulders about 6 inches off the floor and curl your body into a ball. Hold this position for 20 seconds, then rest for a minute. Repeat five sets of this exercise.
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