For people looking to get the most out of their strength training workout without getting too labor intensive, isometric exercise is the answer.
Do you remember back in gym class when the teacher had you do an exercise that didn’t look like an exercise but it got tougher to do the longer your tried? No idea what I’m talking about yet?
No wonder. Gym class for some of us was a long time ago. But there were some strange exercises or stretches that were more like just holding your body in place for a certain period of time and not really doing much else.
Starting to remember? Well those were probably isometric exercises. But back then they probably just seemed annoying. You weren’t really doing anything. Just holding your body in place like some bizarre endurance test.
That probably had more to do with the fact that as kids we didn’t have much patience or motivation. And let’s be honest, gym class should have been fun. You didn’t want to just be sitting around not moving or doing anything.
Gym was supposed to be a break from math class not work.
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So what do Isometric Exercises do?
Well, some of those moves became extremely popular and turned out to be good for you.
There’s a variety of isometric exercises available to you depending on what muscle groups you’re looking to strengthen.
They probably won’t make you bigger but they will help with strength training and toning your body.
I’ve even read a few times that Salma Hayek stays in shape with exercises that simply involve her holding her body in different positions. Who knows if it’s true but if it is, it sounds a little like isometric exercise.
In any event, they are a great way to stay strong and limber and a great addition to any workout routine.
I do a few as part of my workout. I’ll include them here along with a couple others I found that I think are beneficial.
So if you like exercises that work your muscles but don’t necessarily expand or contract them. You’ll probably like these.
You can do one or two muscles at a time or you can use your entire body. You’ll see what I mean in a second.
These moves also happen to be great when you don’t have a lot of space, struggle with arthritis or certain kinds of injuries.
Related Article: Bodyweight Strength Training For Beginners To Build a Powerful Core
1. The Plank
This is one of the more popular isometric exercises out there. I’ve discussed it in other posts but if you’re not familiar with it, check it out here.
If you are familiar with it, you’ll know it’s a great isometric exercise that works your core.
There are several variations but there are a couple I’d like to briefly mention here to really take advantage of the movement (or lack thereof).
So from the standard position, holding your body up resting on your forearms and toes, now lift your right arm up so that it extends out straight in front of you.
This creates more work stabilizing for your core. Now to add an additional challenge, while you extend your arm, lift and extend your opposite leg out behind you. Hold for a few moments and then switch to the other arm and leg.
This will really take the plank to another level. Try and keep switching back and forth for thirty seconds. Don’t drop to your knees.
I know I said you wouldn’t have to move much but come on. Let’s keep it interesting.
2. The Famous Glute Lift Isometric Exercise
This is a great isometric exercise if you are looking to strengthen your glutes and hamstrings. Makes sense since it’s called a glute lift. It would just be odd if it worked on your calves.
This is another one you might remember from gym class if you ever attended. It’s also an easy move to master and great if you’re new to exercising.
You start off by lying on your back with your arms by your sides, palms down. Bend your knees up, keeping your legs together until your feet are flat on the ground. That’s your starting position.
From there, lift your waist straight up off the ground along with your lower back. You should be pushing through your palms and feet to lift your midsection and you’ll be up on your shoulder blades.
You should feel that through the backs of your legs and your glutes. Hold the position for 20 to 30 seconds and try to do it about 5 to 10 times. If you tighten your core during the hold you’ll give yourself an added bonus.
3. The Wall Sit
Now this one you probably remember from gym class. This was one of the more ridiculous looking isometric exercises.
At the time, I didn’t even think it was exercise, I just thought it was a way for the teacher to punish the students.
In fact there were a couple of times he made us do this if he thought we were misbehaving. Kind of a sadist if you ask me.
As it turns out, this move is pretty good for you and exercises every part of your upper leg and your glutes as well.
It is performed pretty much exactly as it sounds.
Find a wall you can lean up against. You want to stand about a foot or so in front of it facing away.
Once you are all set up, simply sit down into a squat, as if you are sitting into a chair, with your back up against the wall.
You should look like you are sitting in a chair with your thighs parallel to the ground. Make sure your toes are further away from the wall than your knees. You don’t want your knees out over your toes.
Once you’re in the seated position, try holding it for 30 to 45 seconds and then stand up pushing only with your legs. Don’t push off with your back.
Try repeating the move 5 to 10 times. Also, each time you stand up, try switching from pushing up with your toes and then your heels. You’ll feel the movement work different parts of your legs and your glutes.
Trust me, you’re going to feel this one.
Related Article: How To Build A Powerful Upper Body and Chest For Beginners
4. Lift Up And Hold Isometric Exercise
As you can tell, I’m getting pretty creative with the names of these exercises.
This is another one that is pretty straight forward and can be performed by people at most levels of fitness.
If you’re a real beginner, all you have to do is lift your arms straight up above your head and keep them there, fully extended, for 30 seconds.
This is a great move for your shoulders and all the muscles around them.
You will probably find this quite easy. So grab something with a little weight to it and perform the isometric exercise while holding it. You can use a dumbbell, a bottle of water or anything you can grip easily and hold firm to complete the move.
As it gets easier, simply increase the weight. You can do it both arms together or one arm at a time. Just make sure to keep your arms straight for the full 30 seconds. Try 5 to 10 sets.
Related Article: How To Mix High Intensity Interval Training Into Your At Home Workout For Beginners
5. The Warrior
Warrior Pose (arms tucked in)
This is a great one. I’ve got to be honest, I don’t do it that often because it requires some coordination.
When it comes to carefully coordinated moves, I’m not the greatest. I still tend to walk into door frames from time to time.
This move will work your arms, shoulders, back, core and several parts of your legs. It’s a doozy.
And… if you are relatively coordinated, it shouldn’t be that tough for you either.
An added bonus, if you happen to be into yoga at all, this one will probably come easy to you and might look like other things you’ve done in the past.
It’s also great for working on your balance.
How’s it done?
Here’s how you do it:
Start by standing straight up. Then take your arms and extend them both straight up above your head. Got that so far? Good.
Now, while keeping your arms extended straight in line with your body, you’re going to start to bend over. While you are bending over, you are going to keep one of your legs straight and raise it up behind you, keeping it in line with your body.
So you should be balancing on one leg while your arms, body and other leg make a straight line parallel with the floor. You should be holding it so that your body forms the shape of a “T”.
Try and hold it for 20 to 30 seconds. Then, keeping the straight line from your hands, down the length of your body to your feet, lower your leg and stand straight up.
You should be standing straight up with your arms above your head. Then repeat the move standing on the other leg. Try 5 sets for each leg.
That’s The Warrior. Not quite the same as the song from the 80s with Patti Smyth but just as good for you.
It’s tricky I know but with a little practice you’ll get it.
A quick note that I like to include for beginners. Something that is often overlooked when it comes to starting a new fitness regimen is having the right equipment.
For me, comfortable clothes and the right shoes make all the difference. You want to have solid dependable footwear to give you the support you need and help prevent injury.
Looking for a workout a little more challenging? Try this out today!
The Wrap Up
Those are the isometric exercises that I am most familiar with but there are lots of different ones for different parts of your body.
The ones I use the most are the plank variations and the wall sit. The others I’ll touch on from time to time.
If you’re looking to start a strength training program and want to keep it just with isometric moves for now, these will get you started. If you add in some push ups, then you’re really on your way.
Combined with push ups, these will give you a great full body workout, focusing on isometrics.
If you want to do a little more, try incorporating some of these bodyweight exercises into your routine. They will really get you going.
As an added bonus, the Mayo Clinic has discovered that isometric exercise is good for your blood pressure.
So try these moves out. They’ll all get easier to do the more you practice them and I’m sure you’ll find them to be great additions to your workout routine.
