Even if you love going to the gym, if you’ve been doing it for some time now you are bound to get bored with it, at least a little bit… So sometimes it is a good idea to try and switch things up a bit. Even though dumbbell curls and barbell squats do have their role, it is important to make sure that your routine is varied and that you get in a workout that you feel will change things a bit. So here are our top 4 isometric exercises, which will kill your routine and tone your entire body!
Top 4 Isometric Exercises
1. Plank With Glute Squeeze
For this exercise you stay in the plank position, but while you hold the position you need to make sure that your back is straight, your abs are engaged, but most importantly, your glutes are squeezing! This brings a bit of a twist to a normal plank, and make it more effective. Hold it for 30 – 90 seconds. Then take a break for 30 to 60 seconds, and repeat this move 3 to 5 times.
2. Isometric Lateral Raise
This exercise is easy and can be loads of fun, but you’ll need light dumbbells for it. To perform this isometric exercise you hold some light dumbbells, which you raise on your sides. Keep them up and then lower them slowly. Hold for 30 – 90 seconds. In between sets, rest for 30 to 60 seconds, and then repeat 3 to 5 times. This may not seem like a lot of time but trust me you will feel the burn- and it will make your arms look amazing!
Starting from a plank position (the kind where you don’t lean on your elbows, but on your palms), rotate your whole body so that one arm is straight and on the floor, and the other one is reaching towards the ceiling. Hold this isometric exercise for 30 – 90 seconds on one second, transfer back to plank, and then hold for 30 – 90 seconds on the other side. Return to center, and then take a breather for 30 to 60 seconds.
4. Isometric Wall Squat
This isometric exercise will kill your butt- you’ll thank us later! You need to be close to a wall. Lower yourself as if you are going to sit on a chair, and when your quads are parallel to the ground lean on the wall (you can use your hands for support until you get to the right position). Or the easy method: slide down the wall until your knees form a 90% angle. Hold for 30 to 90 seconds. Between, take a break for 30 – 60 seconds, and then repeat 3 to 5 times. These isometric exercises all seem pretty easy to do. The trick here is that you need to sustain the same position for a longer period of time. You are standing still, but your muscles are definitely working! What are your favorite isometric exercise? Share them in the comments section below. Here is a video made by Women’s Health with the top 4 isometric exercises described by us. Enjoy it!
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