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Being in shape is a dream for many of us these days. We all have been yearning for toned and lean muscular bodies, isn’t it? Have you heard about isometric exercises? How many of you have tried doing it? Which form of exercise you do to get your body in shape?
There are many forms of exercises that we can do to tone your muscles. Most of them involve a lot of workouts like cardio exercise, weight lifting, muscle movement and more. If you’re feeling lazy to shed some sweat at the gym isometric exercises should be your choice.
- 1 What Are Isometric Exercises?
- 2 Benefits Of Isometric Exercises
- 3 List Of Isometric Exercises
No Muscle Straining = Isometric Exercise = Muscular Body
This interesting form of exercise can be done without moving a single muscle. That’s why it is gaining importance in workout regimens currently. Let’s look into various benefits and types of isometric exercises in the below article.
What Are Isometric Exercises?
Exercising without a moving muscle might seem a bit weird. But this is an interesting fact. Isometric exercises involve building up tension in the muscles without changing the length of the muscles. This form of workout focuses on the muscles in a static position. There are three primary ways in which your muscles workout during training. They are concentric, eccentric, and isometric.
- Concentric – contraction or shortening of muscles
- Eccentric – lengthening of muscles
- Isometric – muscles tighten without any alteration in length
The common examples of isometric workout are Yoga postures, core strengthening exercises, pilates, etc.
Benefits Of Isometric Exercises
There are many reasons why you would prefer doing isometric exercises. Some of them are listed below.
1. Requires Minimal Time
This workout takes little time to complete. Planking, the core isometric form of training works well for abdominal and back muscles. Try to aim for a 30-second start here. As you advance you can hold the pose for about a minute.
2. Don’t Require Equipment
Unlike cardio and weight training, this type of training doesn’t require any special equipment to do. These can be performed with tightening your muscles in various poses like pressing your palm against the wall or the floor. The exciting part is you don’t have to subscribe to an expensive gym membership to get a slim body.
3. Muscle Activation
Muscle activation refers to the recruitment of motor units of muscles to do work. Isometric exercises have shown to recruit up to 5% more of muscle motor units that any other workout. This means the more the muscle activation the stronger muscles you’ll have.
4. Muscle Rehabilitation
Isometric training involves less stress on joint muscles. It helps to reduce the recovery time of muscle. These exercises help to heal muscles after you’ve undergone any joint surgery. They also improve bone mineral density, reduce the risk of osteoporosis, and minimize arthritis.
5. Increase Muscle Strengthening
Isometric training improves muscle strength. The chemical changes in tensed muscles during such exercises help them grow and strengthen. The isometric exercises also contribute to fat burning.
6. Targets All Muscle Groups
This is holistic muscle development training. Since it involves pushing of muscles against an immobile object, you train every muscle of the body at the same time.
7. Increased Flexibility
It helps to increase flexibility and increase your range of motion. Isometric squats, push-ups, planks, etc. are a great example of such workouts.
List Of Isometric Exercises
1. Bent-Over Press Against The Wall
Start in the low lunge position and lean yourself against the wall by placing your hands at chest level. This exercise targets your shoulder if you bend further down. The upright position will target the chest muscles.
2. Hang On Your Shoulders
In this form of workout, you need a horizontal rod poled to any surface. You have to hold on to the rod and hang on it with the support of your shoulders. Try holding yourself in the air as long as you can. This is an excellent workout for abs, biceps, and triceps.
3. Prayer Pose
Place your palms together in a prayer pose. Press them as tight as you can (your elbows can point downwards or flare sideways). The tighter you press the more effective will be your workout. This exercise is good for chest muscles.
Caution: Don’t raise your shoulders as you press your palms together. This will cause unnecessary strain on the shoulders.
Lie down on your stomach into a push-up pose. Straighten your arms, tighten your belly and hold your body straight above the ground. Hold for 10-15 seconds initially and relax. Repeat this pose 5 times to complete one set. Planking targets back muscles.
5. Sidearm Plank
You have to start with the plank position and slowly shift your weight on the right side. Balance on one arm and foot on the ground with all muscles tensed. Extend your left hand in the air and put your left foot over the right one. Hold in the pose for 15 seconds and repeat on the other side. Do 5 repetitions to complete one set of exercise.
6. Forearm Plank
Get into the plank position with your forearms touching the ground. Make sure your spine is straight (meaning your ankles, knees, hips, and shoulders should be in a line). Tighten your abs and hold in this position. Repeat 5 times. Forearm planks target your abs.
7. Low Squats
Stand with your legs shoulder-wide apart. Squat down in a position until your thighs are just parallel to the floor. Hold on to this position. Also, try to squeeze your feet together to activate your core muscles.
Caution: Make sure your knees don’t go beyond your toes.
8. Back Stretch
Stand straight, hold your arm out and interlocked. Pull your shoulders back to feel a stretch in your back muscles. Flex your elbows and bring them towards your belly button. Exhale as you pull your shoulders back. It’s a great isometric exercise for upper body muscle groups.
There are many other isometric poses you may do to strengthen your core muscles and lose body fat.
We have tried to share these simple isometric exercises with you to practice daily. Add them to your routine and attain a perfectly toned body. This popular fitness trend makes workouts easy.
She is pharmacist by education and working in field of medical content development for more than 8 years. She has execllent hold on medical content research and development and has produce valuable data for various pharmaceutical companies.