Best 10 Isometric Exercises And Their Benefits
Who does not want a super toned and slim body? I know I do, but what I don’t like doing is working out! Yeah! The sad truth of life! So, that is why, when I came to know about the workout where you needn’t move a muscle but you still end up getting a great workout, then isometric workouts is just right for you and me!
Click here for isometric exercise benefits,It has become incredibly popular in the recent years as it opens you up without much ado. In this form of exercise, you strengthen your muscles, incinerate fat and get a super toned body. This you can achieve by just activating the muscle fibers in the area, from where you need to shed fat. So, are you putting in insane hours in the gym? I say stop right there, ‘cause we have the perfect formula to skip the intense sessions and still get a great body, courtesy isometric workouts, of course!
What Are Isometric Exercises and Their Benefits
Isometric workouts work on the muscles in a stationary position and activate muscle tension without putting in any actual movement. There are just three ways in which muscles are worked such as concentric, (contracting or shortening of muscles) eccentric (involves muscle lengthening); and isometric (involves muscle tightening without changing of length). If you are wondering which are the kind of exercises that can be labeled as isometric, then here goes, most yoga postures, Pilates exercises, core conditioning workouts and so on.
Know about the ten most effective isometric workouts.
Top 10 Isometric Exercises And Their Benefits
It works on the gluteus minimus muscles,abdominismuscle, gluteus medius, obliques and the abductor muscles of the hips.
- Get yourself into a pushup position, keeping your abs braced, the belly button is drawn in and body straight.
- Maintain the position for a good a good 10-15 secs.
- Return to the starting position and begin again. Gradually, increase the time of the exercise.
- Do 5 reps one after the other.
- Forearm Plank
The benefits of the forearm plank range from activating the gluteusmedius, abductor Transversus abdominis muscle, gluteus minimus muscles, also the abductor muscles of the hip, and obliques.
- Start the pose keeping your body straight and abs all braced up.
- Lower your body while bending your arms. Balance it on your forearms.
- Keep your elbows stationed close to your body.
- Maintain the pose for 10 seconds.
- Repeat the pose
- 5 reps complete 1 set.
- Side Plank
It works on your rectus abdominis, transversus abdominis, gluteus medius, gluteus minimus, quadratuslumborum,and adductors.
- Drop into plank position and brace all your muscles.
- Shift on the right side and balance it out with one hand and foot on the ground.
- Put your left hand straight into the air and cross your left foot over the right one.
- Maintain the pose for 10 seconds and repeat on the other side too.
- Repeat the entire pose.
- Do 5 repetitions to complete 1 set.
- Isometric Low Plank
This is a combination of a plank and the push-up. The benefits list is pretty long as you get a strong core, a tighter tummy, toned arms and absolutely drool-worthy shoulders. That’s not all it works on your back, biceps, triceps, and glutes.
- Get down on all fours on the push-up position.
- Lower your entire body down while keeping yourhead up.
- Slowly push your upper body up as you straighten your elbows and support your body weight with your arms, shoulders, and palms.
- Lower your body and hold it for 5 seconds, at least.
- Isometric Push-up
Works on a number of muscles together such as your lower and middle back, triceps, and also your chest.
- Get to a push-up position and balance the body on your knees and palms.
- Gradually raise your body before lowering it down for a second.
- This looks like a breeze as balancing it on all fours for is a difficult one to master.
- Do 10 reps one after the other to complete 1 set.
- Hanging by the bar
Targets your shoulders, upper abs, lats, obliques, biceps, and triceps.
- Grab a pull-up bar or any other bar type surface from which you can properly hang.
- Hold the bar with the help of your hand and hang.
- Hang for at least 10-15 seconds and then drop down.
- Do 5 repetitions to complete 1 set.
- Shoulder Extension
This exercise targets a variety of muscles such as deltoids, triceps, andlats.
- Take the support of a wall to stand straight.
- Stretch your shoulders all the while straightening your elbows.
- Hold the pose for a good 5 seconds and then release the pose, remember to keep your back straight.
- Repeat the pose for at least 10 times.
- Shoulder Raise
Targets varied muscles such as the trapezius muscles, anterior deltoid,lats, and the supraspinatus.
- Hold a reasonably heavy dumbbell, one in each hand, and look right ahead.
- Do not bend your elbows. Raise your shoulders and hold it for 10-15 seconds.
- Put your hands down and relax.
- Do at least 5 repetitions to complete 1 set.
- Isometric Shoulder Press
This works on a number of muscle groups including rotor cuffs, triceps, biceps,andlats.
- Hold medium weights (that you are comfortable with) and bring them to your shoulder level.
- Tighten your elbows and keep your forearms and upper arms at a 90-degree
- Press with one of the arms, ensuring the other arm is static so that one arm is doing an isometric movement and the other arm is doing the dynamic movement.
- Repeat with the other arm.
- Start with 5 repetitions to complete one set with each arm.
- Isometric Shoulder Internal Rotation
This workout works on the shoulders, back, upper arms and your forearms.
- Stand straight and keep your elbow flexed at 90 degrees.
- Use a folded towel between your arm and the wall.
- Push your arm against the wall, trying to rotate your forearm outward and keep your elbow lying by your side.
- Bring back to the starting position and repeat the entire exercise.
- Complete 5 repetitions at least.