3 Powerful Isometric Workouts To Include In Your Fitness Routine

March 12 2014

3 Powerful Isometric Workouts To Include In Your Fitness Routine

Isometrics workouts are unique in the sense that they encourage muscle growth and development without moving any part of your body. When done correctly, they offer a simple and effective way to compliment your traditional workout routine. Isometrics use the body’s own weight to tense muscles, which in turn encourages development.

Benefits of Isometric Workouts:

• Easy to perform
• Requires no special weights or equipment
• Great way to build stronger core muscles
• Can be performed practically anywhere
• More beneficial than most people realize
• Isometrics are fun!

The Plank

Arguably, one of the easiest isometric workouts to perform is the plank. Just as the name suggests, it involves placing your body in a plank position so your own weight forces your muscles to tense.

To perform the plank, lay down on the floor like you are getting ready to do a push-up but instead of holding your body off the ground with your hands, place your forearms on the ground. Your body should now be held up by your forearms and toes. Hold this position for as long as possible before releasing and allowing yourself time to rest.

You can read our previous blog post for more tips on how to perform the plank.

Leg Lifts

Another killer isometric workout that’s worth noting is the leg left. Some people assume the secret to developing those well-toned 6-pack abs is to perform a countless number of crunches and sit-ups each day, but the truth is that leg lifts are just as effective as these workouts but require less effort.

Leg lifts are performed by laying down with your back on the floor and lifting your legs approximately 2-3 feet into the air and holding the position for as long as possible. Incorporating a couple sets of leg lifts into your fitness routine will encourage stronger, more defined ab muscles.

Notice how your core muscles tense up while your legs are raised into the air? This is a sign that leg lifts are doing their job. Nearly every muscle in your abs and core tighten when your legs are raised into the air.

Pull-Up Position

A third isometric workout that we’re going to discuss involves the pull-up position. Assuming you have access to a pull-up bar, hold the bar in a standard palm-facing-outwards grip and let your body dangle. This isometric exercise will work out your chest, arms and upper body muscles.