Without needing to shift from one location to another, isometric exercises include muscle tension. It is a category of exercises that employ body weight as resistance to build muscle.
However, in order to conduct isometric exercises, we won’t want any special equipment; all we’ll need is our bodies and, at most, a small mat or comfy surface. We can complete things at home; we don’t need to travel anywhere in particular.
Try these 5 isometric exercises to strengthen and tone your stomach, legs, and buttocks if you want to lose weight but all the routines seem too difficult.
These isometric exercises burn fat and increase muscle!
1- Plank
The ultimate isometric exercise is the plank. It works the abdomen, back, flank, hip, and buttock muscles in addition to improving balance, according to Harvard Medical School. It even assists in bolstering the pelvic muscles that support the bladder and other organs.
Start in a basic position by lying on the floor with your legs straight and raising your body to a push-up position with your arms fully extended or resting on the floor with your elbows and forearms. These hands, or the points of your feet, will act as your point of support.
Maintain a neutral head position with your back straight and your hips not rising or falling. Practice it many times a week or every day; start with 10 seconds and work your way up.
2- Jack knife
This yoga pose works all of your muscles at once, which helps to improve your balance and posture while strengthening your core muscles (abdomen, back, and sides).
Begin by sitting with your back at a 45° angle (slightly leaning back) and your legs bent. Then, bring your bent legs up until they are approximately at a 90° angle. She clings to your legs with her arms extended in front of her, perhaps attempting to reach your feet. For 30 to 60 seconds, maintain the posture.
3- Isometric squat
A traditional wall workout that strengthens the legs and buttocks. Simply lean on the wall with your back against it, your legs apart at shoulder height, and making sure your knees are slightly turned outward as you descend.
As if you were sitting, bend your knees and hips to a 90° angle. Hold the position for 10 to 1 minute while squeezing your buttocks and abdomen.
By stretching one leg out in front while flexing the other, you can increase the intensity and make the chair stand on one leg. You may tone your body by using this workout as well as others that use a support wall.
4- Plank arm and leg lift
This exercise strengthens the legs, buttocks, and upper body in addition to the core muscles.
Put your hands on the ground with your knees in a four-point position. Stretch your left leg and right arm, elevating them to parallel your back for 10 seconds. Then, switch the positions of your left and right limbs.
5- Glute bridge
It’s a well-known exercise for shaping and toning the buttocks, and although it’s typically performed with many repetitions, performing it in an isometric position also offers advantages.
Your arms should be by your sides as you lay on the ground with your legs bowed. Raise your hips while pushing the floor with the palms of your hands and the soles of your feet. Hold the pose for 30 seconds while tightening your buttocks and keeping your hips in place.