Isometric Exercises – Revolutionize Your Way Of Muscle Training!

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.

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.

high plank

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.

Fitness pilates

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.

hang on shoulders

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.

prayer pose isometric exercises

4. Plank

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.

Plank isometric exercises

5. Sidearm Plank

You have to start with the plank position and slowly shift your weight on the right side. The 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 exercises.

sidearm plank

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.

forearm_plank isometric exercises
Image courtesy: Muscle And Fitness

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.

Isometric exercises_squats

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.

Back-Stretch isometric exercises
Image courtesy: Stylecraze

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.

Happy Exercising!!!

Frequently Asked Questions

What are the benefits of isometric exercises?

1) Increases the overall strength.
2) Builds bone density.
3) Can help to reduce blood pressure.
4) Low impact exercises.
5) No need for special equipment.

Do isometric exercises burn fat?

Isometric exercises do not usually show images of fat loss or sweat puddles. After all, the essential objective of isometry is to maintain a position, like at the bottom of a slit, and not to move.

Do isometric exercises increase muscle size?

You can develop muscles using isometric training, but doing so using isometric holds, such as making a board or holding a heavy weight until your muscle gets tired, is not the most ideal method. There are active and passive isometrics

Is isometric or isotonic better?

Unlike isotonic exercises, isometric exercises do not move muscles within a range. Instead, the muscles are stable, placed in a position so that there is tension but no change in length. Isometric exercise is also called static force training.

Can you do isometric exercises every day?

Easy daily exercise – Isometrics….. It is recommended to hold each exercise for about 5 to 7 seconds. If you have time to do these exercises several times a day, it’s even better! Here at the Stress Management Society, we do isometry together at 11am every day.