Isometric exercises are those that involve no movement. Instead, the muscle is contracted and then held in that position. Initially developed for use by patients with injured joints, isometric exercises are now performed by athletes and patients alike. Isometric exercises are a good complement to traditional isotonic exercises programs. Isometric abdominal exercises are those that put the ab muscles into a position of contraction, then require a static hold in that contracted position.
Abdominals
Increased abdominal strength can benefit anyone, from athletes to housewives. Improved abdominal strength can prevent back injury, help with day-to-day activites, and improve posture. One way to improve abdominal stability and strength is to perform isometric exercises. Each exercise should be held for 10 to 30 seconds when first starting, and then increased to up to one minute for more advanced athletes.
Bridge Plank
The bridge plank works the rectus abdominus and the transverse abdominus. In addition to working the abs, this move also provides a workout for the lower back and helps in core stability. Lie on the floor, face down. Get into a position similar to a push-up, and position your arms so that your elbow is bent to 90 degrees and your forearms are flat on the floor beneath you. All of your weight should be distributed between your toes and your forearms. Your body should form a straight line with no arching or rounding of your back. Breathe normally throughout the exercise. You may modify this exercise by allowing your weight to be on your knees as in a modified pushup. Do two sets.
Crunch Hold
Start out in a traditional crunch position -- lie on the floor on your back with your legs bent and your feet flat on the floor. Cross your arms over your chest and lift your shoulders up off the floor a few inches, until your abdominals engage. Instead of continuing up in the movement, pause in that position and hold it there, keeping your muscles contracted. Count to 30 and breathe normally. Slowly return to the starting position, then repeat. Do three sets.
Caution
Isometric exercises may raise the blood pressure of the person performing the move, so people with cardiac issues or high blood pressure should speak to a doctor before beginning a program that includes this type of exercise. Always breathe continuously throughout the movement, as breath holding increases blood pressure. Make sure the abdominal muscles are engaged during the exercise to ensure proper form.
References
- MayoClinic.com: Core Exercises
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
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