Slimming down and attaining the perfectly toned body is one of the most challenging dreams to achieve. Most of us, at least once in our lifetime struggle with weight issues. There is nothing wrong in wanting a well-toned body and being fit. However, this is a tough task that requires perseverance, discipline, and consistent efforts.
Have you ever wished for a magic where you do not have to move a muscle, but you can still tone your body? Well, here is good news for anyone who has been looking for such a magic potion that can make all your wishes come true—burn the fat, tone your body and strengthen muscles. The isometric workout routine is the answer to all your problems. This form of exercise has proven benefits and evidence of creating a visible difference.
What are Isometric Exercises?
The isometric workout consists of exercises that put a pressure on the muscle without actually lengthening or shortening the muscle. Isometric exercises are a static way of making the muscles work harder and eventually become larger and stronger. In other words, these exercises create tension in a muscle but there is no visible expansion and compression in the muscle. In simple words, contraction in the muscle occurs when the muscle experiences tension while not changing length. Holding a plank position, most of the yoga postures and crunches are classic examples of Isometric exercises.
The word isometric has been derived from a combination of the Greek words “Iso” meaning “equal” and “metric” meaning “measure or dimension. In English, it translates to the meaning that during an isometric workout the length of the muscle and the angle of the joint does not change, however, it does create a contraction in the muscle.
Best Isometric Exercises for Burning Fat and Strengthening Muscles
Full body isometric workout can be performed in small places without any special types of equipment. A good Isometric exercise program can work for the entire body. Some of the best isometric exercises can engage both upper and lower body at the same time, creating a great impact on the major muscle groups of the body. There are innumerable benefits of integrating such a workout regime in your daily fitness routine. Isometric exercises strengthen muscles,improves posture and balance of the body, reduces fat, and decreases the chances of fracture and injury.
Also, it improves the flexibility of joints and helps in recovery and rehabilitation. Isometric exercise benefits arthritis patients. Furthermore, it is a cost-effective fitness regime that does not require expensive machines and can be performed at home. Here is a list of best isometric exercises that you can perform at the comfort of your home.
- Wall Sits: For those looking to tone and strengthen their lower body, this is one of the most impactful isometric strengthening exercises. It majorly works on quads, calves, hamstrings and the entire lower body.
Technique: Start in standing position. Keep your back straight against a wall. Make sure there is enough distance between your legs and the wall before you start lowering down your hips as you would in squats. Hold this position for at least 30 seconds before coming back to the starting point. Repeat these 10 times.
- High Planks: This isometric exercise is great for strengthening the core. It targets abdominals, quads, hip muscles, obliques, and arms.
Technique: Start in push-up position, with your elbows folded at 90degree angle, palms firmly on the ground. Pull in the core muscles and keep your body straight. Begin to lift your body until your arms are straight. Hold this position for 10 seconds and come back to the starting position. Repeat at least 5 times for effective results.
- Glutes Bridges: Glutes bride is the most effective isometric workout that creates an impact in the back. It does not only help in toning the body but also relieves back pain.
Technique: Lie down on your back, bend your knees and keep your arms straight on your sides. Slowly, begin to lift your hips and push the weight to the palms and heels. Keep your belly button sucked in and stay in that position for at least 30 seconds. Repeat it 5 times for good results.
- Isometric push-ups against the wall: This is one of the easy and best isometric exercises. This is an interesting variation of floor push-ups.
Technique: Find yourself in a comfortable position facing the wall. Put your palms firmly on the wall and lean towards it until your elbow is at 90degree angle. Push your body back and the weight in your toes and straighten your arms. Hold this position for 10 seconds and come back to the starting position.
- Low Squats: This isometric exercise if performed regularly can give you amazing results. It works on adductors, quads, hamstrings, calves, glutes and the lower back.
Technique: Starting with standing position. Keep your feet shoulder-width apart. Slowly begin to lower your hips into a squat until you touch the ground. Keep your chest up and the knees will touch the chest. Hold this pose for 20 seconds and slowly stand up. 10 repetitions for 3 sets each is useful.
- Standing Lunges: Another great example of isometric exercises is standing lunges. It is high impact workout routine that does not require any equipment. Quads, hamstrings, lower back, and glutes are engaged during this workout.
Technique: Start in standing position. Pull your core inside and tighten your stomach. Put your one foot forward and begin to lower your body until the rear knee touches the ground and the front knee is at 90degree angle. Hold the pose for 10 seconds and come back to starting position.
- Standing Shoulder Press: These isometric shoulder exercises impacts lats, triceps, and biceps. This exercise can be performed with barbell and resistance tube, too.
Technique: Hold two dumbbells of the weight of your choice in both your hands and lift them till the shoulder level you’re your elbows on the side at a right angle. Slowly, extend your arm upwards until its straight and the weights are above your head. Then slowly return to starting pose. Repeat this exercise for 12 reps for three sets.
These are some of the best isometric exercises that will help you burning fat, strengthening and toning muscles. Some other forms of isometric workouts include deadlifts, bench press, hanging, chin up, pullups, isometric quads, and more. This form of exercise is also great for someone who is recovering from joint injuries.