During isometric exercises, the targeted muscle doesn't lengthen and the joint doesn't move. Isometric exercises don't effectively build strength but can help maintain muscle strength, most often in a rehabilitative setting, says MayoClinic.com. Also, isometric exercises are great for improving balance and core strength.
Plank
Holding a plank builds core strength and stability while working the leg and shoulder muscles. To perform a plank, start on the ground on your hands and knees. Shift your weight to your toes and forearms while lifting your torso of the ground. Maintain a flat back and do not allow your hips to sag towards the ground, says Sports Fitness Advisor. Hold the plank for 10 to 30 seconds based on fitness level and repeat this two to three times.
Side Bridge
A side bridge targets your abs, obliques, shoulders, arms and legs. Begin this full-body pose by lying on your side and positioning your elbow beneath your shoulder. Stack your legs and lift your hips off the ground while maintaining a straight spine. Contract your abs and hold the pose for 10 to 30 seconds. Repeat this on the other side.
Tree Pose
The tree pose is a standing isometric exercise that increases leg strength and balance. Start the tree pose by standing with your feet shoulder-width apart. Shift your weight to the right foot and raise the left foot to rest either against the inside of your right ankle for beginners, just above the inside of your right knee for intermediates, or at the top inside of your right thigh for those who are advanced, says YogaJournal.com. Focus your eyes on the horizon or on a non-moving object and slowly raise your arms overhead. Hold the pose for 10 to 30 seconds, then repeat on the other leg.
Crescent Pose
Crescent Pose increases leg strength, balance, coordination and stability. Begin this pose by splitting your legs into a lunge position. Raise your arms perpendicular to the floor and parallel to each other. Keep your eyes focused forward and hold a strong base with your legs. Hold the pose as you elongate your spine and stretch through your fingertips. Hold for 10 to 30 seconds and repeat on the other leg.
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