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Fitness Expert Shares 5 Isometric Exercises to Do at Home

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New research has revealed isometric exercises that involve engaging muscles without movement are most effective for reducing blood pressure.

Isometric exercises are a type of strength training that involves holding a static position without any visible joint or muscle movement. They are an effective way to build strength and stability in targeted muscle groups and can be performed without much equipment.

Dean Zweck, Product Development Manager at Total Fitness has shared 5 static isometric exercises that can be done at home. 

  1. Wall Sits

How to do them: The clue with this is in the name. Simply stand back against a wall and slide down until your knees are at a 90-degree angle, so your thighs are parallel to the ground and your back is straight against the wall. Hold this position, being sure not to move up or down as you will release the tension. Try and hold this for 60 seconds.

Why they’re good for you: Wall sits help to improve lower body endurance and stability, and you can intensify a wall sit by alternating leg lift.

Muscles worked: Quadriceps, hamstrings, and glutes.

  1. Glute Bridge Hold

How to do them: To help target your glutes, this exercise requires you to lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips until your body forms a straight line, slightly rolling onto your shoulders for support and hold the position.

Why they’re good for you: It helps you strengthen all the muscles in the back of your body and improve hip stability. To intensify the workout, place a weight on your hips.

Muscles worked: This exercise targets the glutes and hamstrings, and also engages your core muscles to help stabilise the pelvis.

  1. Superman hold

How to do them: Lie face down and extend your arms outwards with your legs straight. Then lift your arms, chest and legs off the ground at the same time, holding the position – like Superman.

Why they’re good for you: This is a great exercise to help you strengthen your shoulders, glutes, and core, and improve stability.

Muscles worked: Lower back, shoulders, glutes, and core.

  1. Plank

How to do them: One of the most popular isometric workouts is the plank. Start in either a push-up position with your arms and legs straight or come down onto your elbows with your legs straight. Keep your body in a straight line and hold the position.

Why they’re good for you: This position is all about the core muscles, which works to enhance your stability, while also improving shoulder and back strength. To intensify the workout, lift one leg upwards and hold in your position.

Muscles worked: Core, shoulders.

  1. Isometric Bicep Curl

How to do them:  You can do this exercise either seated or standing, by placing a dumbbell or weighted item in each hand, with your palms facing upwards and your arms positioned in a 90-degree angle. Be sure to keep your arms steady.

Why they’re good for you: Isometric bicep curls help to promote endurance, in your arms, and you can easily increase the weight on it too. You’ll feel the burn fast with this one.

Muscles worked: Biceps, forearms, and shoulders.

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