Isometric Exercises: The Best 15 Moves For Upper Body, Back, Hip, And More

Many fitness trends give the impression that keeping fit has to involve movement. You have to run, do a brisk walk, or work out in the gym for hours. But you can keep fit and build strength and endurance without moving a muscle.

How?

By doing isometric exercises!

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What Are Isometric Exercises?

“Isometric exercises are a type of strength training in which the joint angle and muscle length do not change during contraction,” says Brianna Craigie , Director at Prosper Exercise Physiology. “These exercises are performed in a static position rather than being dynamic through a range of motion,” she adds.

Examples of isometric exercises include planks, wall sits, and glute bridges.

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Isometric Vs Isotonic Exercises

How are isometric exercises different than isotonic exercises?

“Unlike isometric exercises, isotonic exercises involve moving your muscles through a range of motion,” says Craigie. “These exercises, such as bicep curls, squats, and push-ups, are more dynamic and can help improve muscle tone, strength, and flexibility,” she adds.

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What Are The Benefits Of Isometric Exercises?

A number of studies have shown that isometric exercises can benefit one’s health.

A?2014 study ?found that older adults who did isometric exercises developed a higher pain threshold.

A?2016 study found that an 8-week isometric exercise program helped lower blood pressure.

?And if you’re a soccer player, this exercise can benefit you: A?2016 research review ?found that lower-body isometric exercises improved jump height and kicking ability in soccer players.

There are other benefits of doing this exercise.

“Isometric exercises can help increase muscular endurance, improve stability, and strengthen specific muscle groups,” says Craigie. “They are particularly useful for rehabilitation purposes, as they can be performed with minimal joint stress,” she adds.

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If you want to try isometric exercises, Craigie recommends the exercises below for different parts of your body.

However, Craigie cautions that you should consult a healthcare professional before you start any of these exercises.

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For Your Shoulders

Isometric Shoulder Hold

·???????Stand with your back against a wall.

·???????Bend your elbows at a 90-degree angle and press your arms into the wall.

·???????Hold for 10-15 seconds.

·???????Repeat 3 times.

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For Your Rotator Cuff

Isometric Internal Rotation

·???????Stand with your right elbow bent at a 90-degree angle and your right fist in front of your stomach.

·???????Use your left hand to resist as you try to rotate your right forearm to the right.

·???????Hold for 10-15 seconds.

·???????Repeat 3 times on each side.

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For Your Upper Body

Isometric Push-Up

·???????Get into a push-up position and lower your body until your chest is about an inch from the floor.

·???????Hold this position for 10-15 seconds.

·???????Repeat 3 times.

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For Your Back

Isometric Back Hold

·???????Lie on your stomach and lift your chest off the floor, keeping your arms by your sides.

·???????Hold for 10-15 seconds.

·???????Repeat 3 times.

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For Your Spine

Isometric Superman Hold

·???????Lie on your stomach and lift your arms and legs off the floor.

·???????Hold for 10-15 seconds.

·???????Repeat 3 times.

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For Your Core

Isometric Plank

·???????Get into a plank position and hold for 30-60 seconds.

·???????Repeat 3 times.

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For Your Abdominal Muscles

Isometric Boat Hold

·???????Sit on the floor with your knees bent.

·???????Lean back slightly and lift your feet off the floor.

·???????Hold for 10-15 seconds.

·???????Repeat 3 times.

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For Your Hip

Isometric Hip Bridge

·???????Lie on your back with your knees bent.

·???????Lift your hips off the floor and hold for 10-15 seconds.

·???????Repeat 3 times.

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For Your Quadriceps

Isometric Wall Sit

·???????Stand with your back against a wall and lower your body until your thighs are parallel to the floor.

·???????Hold for 30-60 seconds.

·???????Repeat 3 times.

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For Your Hamstring

Isometric Hamstring Curl

·???????Stand and bend one knee, trying to kick your buttock with your heel.

·???????Use a wall for support if needed.

·???????Hold for 10-15 seconds.

·???????Repeat 3 times on each leg.

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For Your Chest?

Isometric Chest Press

·???????Stand in a doorway with your elbows bent at a 90-degree angle.

·???????Press.

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For Your Arm?

Isometric Bicep Hold

·???????Stand with your elbow bent at a 90-degree angle.

·???????Hold a dumbbell in your hand and keep your arm stationary for 10-15 seconds.

·???????Repeat 3 times.

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For Your Calf?

Isometric Calf Raise

·???????Stand on the edge of a step with your heels hanging off.

·???????Raise your heels to stand on your toes and hold for 10-15 seconds.

·???????Repeat 3 times.

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For Your Ankle?

Isometric Ankle Press

·???????Sit with your legs extended.

·???????Place a resistance band around your foot and press against it without moving your ankle.

·???????Hold for 10-15 seconds.

·???????Repeat 3 times.

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For Your Gastrocnemius?

Isometric Gastrocnemius Hold

·???????Stand with your feet hip-width apart.

·???????Raise your heels off the floor and hold for 10-15 seconds.

·???????Repeat 3 times.

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How Often Should You Do Isometric Exercises?

“These exercises should be performed 3 times a week for optimal benefits,” ?says Craigie. “Remember, the key to isometric exercises is to hold the position and maintain muscle tension,” she adds.

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Have you tried any of these exercises before? What tips do you have to share? Please share your thoughts in the comments.

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