If you are a cardio buff, but still can’t seem to shed those extra pounds, chances are, you aren’t getting enough muscle in your system. Here is where isometric exercises come in handy, giving you just the right amount of muscle. Read about Amazing Benefits of Isometric exercises
Isometric exercises are those that are performed without changing the length of your muscles. This means to say that your muscles will remain in a static position, without any actual movement. There are three main ways in which your muscles are engaged:
1. Concentric, which involves shortening of the muscles, in short contraction.
2. Eccentric, which involves lengthening the muscles.
3. Isometric which involves tightening the muscles without altering the length.
Most of the exercises that revolve around core conditioning are isometric in nature. This includes yoga and pilates as well.
Here are some of the best isometric exercises for you to try out:
Table of Contents
1. Planks
Planks target your core and your arms, making them one of the most effective exercises. For those of you who are unfamiliar with planks, here is how you go about them:
1. Get into a pushup position wherein your arms are straight, perpendicular to the ground with your abs tight, ensuring that your body is in a line.
2. Hold this pose for about ten or fifteen minutes sucking your belly button in.
2. Wall Sitting
Wall sitting is one of the best isometric workouts as it improves overall strength and stamina in the lower parts of your body, in particular your glutes, and quadriceps. What’s more in store for you is that it strengthens your hamstring muscles as well.
Stand upright with your back touching a wall. Raise your hands straight in front of you and squat down up until the point where your thighs are parallel to the ground. Hold this position for some time, for 30 seconds and then repeat it 20 or 30 times.
3. Isometric Quads
Isometric quads are the next big fad that has got people talking. For this exercise, you need to lay down flat on the floor with your legs parallel to each other. Place a cushion below the knee of one leg. Raise this leg upwards and form a bend, holding for about 5 seconds. Once you are done, rest your knee back on the cushion and repeat this process with the other knee. Follow this up about 15 times or so.
Read about : Benefits of Kettle bell Exercises
4. The Push Up Hold
If you want to tone your upper body, then the push up hold is ideal for you. It strengthens your pectoral muscles, including the deltoids and triceps. Your chest, shoulders, back muscles and arms are also strengthened. You begin in the plank position, pushing your torso up with the help of your arms, keeping your core engaged. Hold this position for about 5 or 6 seconds. Repeat the push up for 10 or 15 times.
5. Ankle Press
Place a pillow between your ankles and press them as hard as you can till you touch the other ankle. Do these with a repetition of 15 or so everyday. The elasticity of your muscles, increases with this exercise.
Give these exercises a shot and watch how your core muscles get stronger in no time.
Read about: Effects of Jumping Jacks Exercises