An isometric exercise is one in which your muscle stays contracted but does not go through a range of motion. An isometric exercise can be made more dynamic by holding an isometric contraction for a given length of time and then slowly moving your muscle through a full or partial range of motion. Isometric exercise improve your functional strength and stability, so they can help you perform everyday activities, like carrying a heavy object or having to stand on your feet for an extended time.
Horse Stance
The horse stance is a popular exercise in martial arts that strengthens your legs and core. Stand with your feet slightly wider than shoulder-width apart, and squat down as if you were sitting on a horse. Hold the pose for 20 to 30 seconds. To make the exercise more challenging and dynamic, hold the pose for as long as you think you can, then squat a little lower and hold it for a few more seconds.
Front Plank
The front plank is a good isometric hold for developing core strength. It gives your arms and shoulders a little bit of a workout as well. Lie down on your stomach on the floor or an exercise mat. Place you forearms firmly on the floor at your side. Push yourself up so you are supporting yourself on your forearms and toes. Keep your back straight and your abs contracted. Hold the pose for 30 seconds. Repeat three times.
Slow Pushups
Start in a normal pushup position. Go down as slowly as you can, inhaling as you move toward the floor. When your chest is just above the floor, hold for three seconds, then slowly push yourself back up and exhale. Perform three sets of eight to 12 repetitions.
Slow Crunches
This exercise can be done on the floor or on a stability ball. Doing it on a stability ball increases the difficulty of the exercise. Start in a normal crunch position. Keep your lower back firmly pressed against the floor; do not let it arch. Place your fingers behind your ears, and slowly crunch forward, lifting your shoulders off the floor and bringing your chest up toward your knees. When you reach the top of the crunch, hold for three seconds, then slowly go back down but do not let your shoulders touch the floor. Perform three sets of eight to 12 reps.
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