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You know that physical activities are good for health and fitness. But you are not aware of which exercise to follow. So, firstly, you need to know the purpose of working out. You don’t have the same exercises to reduce weight and strengthen muscles. For every purpose, you have different kind of exercises.
If you feel that your muscles need to built, then you must choose isometric exercise. The specific exercise that is designed for strengthening the muscles is isometric exercise. With exercise, your muscles doesn’t change the length while practicing it. The joint you are focusing on doesn’t move as well.
Isometric exercise is highly beneficial under some conditions and let you gain health benefits. You also don’t find it difficult practicing this exercise. As a woman, you daily and hectic chores give you joint and back pains. And find the way to take all of it like pro with isometric exercises.
Isometric Exercises-You Gain More Benefits With Less Pain
1. Plank with Glute Squeeze
Planking is an exercise that is meant for strengthening the core muscles. It works on large part of your body as it includes multiple muscles. It works on glutes and harmstrings as well. With this isometric exercise, you can get toned belly. As you hold your whole body of the floor, it gives your strength and flexibility.
How to do?
1. Take the position by placing your forearms and elbows on the floor.
2. Then let your body balance on your toes and elbows. Your body must off the floor.
3. Squeeze your glutes and feel your abdominal muscles.
4. Hold the plank for 20-30 seconds and then rest your body normally for a minute.
5. Then repeat the same for 3-5 times.
6. While practicing everyday, you can increase the plank holding time from 30 seconds to 45 seconds.
2. Isometric Lateral Raise
This exercise works on strengthening your shoulder muscles. If you have shoulder, pain this can benefit you. This isometric exercise helps you in lifting strength. This exercise can be performed by a beginner as well.
How to do?
1. Stand erect with feet apart of shoulder width.
2. Take two dumbbells into your two hands and then raise your hands parallel to the floor.
3. (Do not raise your hand too high or do not let them hang low)
4. Hold the position for 30-90 seconds. Then rest your hands for a minute by bringing them back to normal position.
3. T-Stabilization
Stabilization is a wonderful exercise that is a modified version of plank. You will be able to build your leg and arm muscles. In fact, you are holding the position of exercise by including the whole body.
How to do?
1. Turn on your right and place your right palm on the floor.
2. Let your right leg be fixed on your left leg. Let your body stay off the floor.
3. Now, raise your right hand up and let it face the ceiling. Open your chest.
4. Hold the position for 30-60 seconds.
5. (With practice, try to increase the position holding time)
6. Let your right arm come down and back to the normal plank position.
7. Then immediately turn on your left side and repeat the steps.
8. Relax for few minutes before starting other exercise.
4. Isometric Flexion
This is an exercise that helps you from recovery of shoulder injuries. This repairs your shoulder muscles as it includes gentle moves. It is an exercise without any props and equipment.
How to do?
1. Go and stand in away form a strong wall.
2. Now push your hands away from the wall and see that your hands are fully stretched.
3. Press the wall with full strength as if you are trying to push the wall.
4. Hold the position for 12-14 seconds and then relax.
5. Repeat it for 2 more sets.
5. Wall Squat
Wall squat can increase your flexibility and builds the weak muscles strong. Wall squat is an excellent isometric exercise that works on quardriceps which are the largest muscles of your body.
How to do?
1. Hold a ball in between a strong ball and your back.
2. Let your shoulders stay straight and bring your hands on your thighs for balance.
3. Hold the position and see that the ball is not dropped. You need to hold the position for 30-90 seconds.
4. Then relax for 30-60 seconds and then repeat the same for 3-5 times.
6. Hold the Bar
You would have played this not knowing it is an exercise in your childhood. This exercise targets your shoulder and abdominal muscles. It also work on toning the biceps.
How to do?
1. Choose a bar to do the exercise and hold it with your two hands.
2. Hang holding the bar for 10-15 seconds.
3. Then come down to relax.
4. Repeat this for 5 times to complete one set.
7. Shoulder Extension
It is a simplest exercise of all and it take less of your time. It is mostly like a body posture practice. Shoulder extension is an isometric exercise where you will able to strengthen your deltoids, lats and triceps.
How to do?
1. Stand straight by taking the support of a wall.
2. Stretch your elbows and also keep your shoulders stiff.
3. See that your back is erect and then hold the position for 5 seconds.
4. Repeat the same steps for 10 times.
8. Back Stretch
This is a simple isometric exercise and you can also work at office when you want stretch out your body. The exercise targets your lats, upper abs, shoulders and neck. As you are using your hands in this exercise, you need to make your own.
How to do?
1. Stretch your arms and interlock the fingers of both your hands.
2. Make sure your shoulders are straight and your chest raised out.
3. Slightly let your elbows relax and then bring your hands near to navel.
4. Then push your shoulder back and hold on the position for 2 seconds. Then release.
9. Palms Together
This exercise hits multiple muscles of your body and it is natural movement. This isometric exercises helps you to strengthen your upper back muscles. You can also improve your posture and it may also help you to get firm breast.
How to do?
1. Keep your palms together tightly and hold for 10 seconds.
2. Now lift your right leg and hold the position for 10 seconds. While balancing on right leg, let your palms be joint.
3. bring your right down to normal and lift up your left leg. Try to balance for 10 seconds.
10. Neck Stretch
With this isometric exercise your neck muscles will be strengthen. If you have any neck pain and stiffness in neck, it can be cured.
How to do?
1. Place your palms on your forehead and push it into your palms. Hold the position for 5-8 seconds for 3 repetitions.
2. Place your palms back side of your head (near occipital region) and press your back head into your palms. Hold the position for 5-8 seconds for 3 repetitions.
3. Place your palm on your right side of your head and push your head into the palm and then press the palm towards your heads Hold the position for 5-8 seconds for 3 repetitions.
4. Place the left hand on your left side of the head and push your head into the palm and then press the palm towards your head. Hold the position for 5-8 seconds for 3 repetitions.
11. Hamstring Stretch
Stretch increases your body flexibility and it aids in repairing your injured body and body pains. With this isometric exercise you will also be able to strengthen your leg muscles. If you have any joint pain and foot pain, it can be reduced with daily practice of harmstring stretch.
How to do?
1. Before starting the exercise, walk for 5 minutes as warm up.
2. Lie down on the floor and place a tight towel under your left feet. Then stretch your harmstring.
3. Hold the stretch for 20 seconds and then release.
4. Now repeat the steps with other leg.
12. Calf Stretch
You can build your muscles and prevent your ankles from injury. By practicing this exercise, it can easily maintain the flexibility in your calf muscles.
How to do?
1. Hold a chair with your two hands.
2. Bend your right and stretch your left leg behind you.
3. Press your left leg into the floor and then you will feel the stretch.
4. Hold the position for 20 seconds and repeat this twice.
5. Switch legs.
13. Knee Stretch
It is a perfect isometric exercise for knees. You may have knee pain if your knee muscles are weak. As you are working with your legs, your leg will be toned and strengthen as well.
How to do?
1. Lie down on the floor and place a cushion under your legs.
2. Raise your right knee up from a bend and hold for 5 seconds. Let your left leg stay down on the cushion.
3. Then bring it down on to the cushion. Repeat the same with left knee.
4. Proceed to do this for 15 times for each knee to complete one set.
14. Pillow Squeeze
This is an easy isometric exercise that helps you to strengthen your inner legs. You can even practice this easy exercise in the bed, as soon as you wake up in the morning.
How to do?
1. Place a pillow between your knees and squeeze your knees together.
(You can sit on a chair or lie down to do this exercise)
2. Hold the pillow with the tense for 5 seconds and then release.
3. Do it for 2 sets of 10 repetitions.
15. Heel Raise
How to do?
1. Stand erect holding a chair with your two hands.
2. Lift your heels slowly off the floor and stand on your toes. Hold it for 3 seconds.
3. Gently, let your heels come on to the floor.
4. Do 2 sets of 10 repetitions.
Benefits of Isometric Exercises
Every physical activity offers multiple benefits. But you must know the difference and purpose of each activity. When you the benefits, you feel encouraged and motivated to do it. So, glance the below benefits of isometric exercises.
- You can build your muscles and prevent from injuries.
- You can set your body posture right with the exercises.
- Isometric exercises are focused to increase the flexibility.
- It take less time to practice and easy to do anywhere.
- You don’t need any equipment for these exercises except dumbbells and handy props.
- Cures the joints and back pains if any.
To perform isometric exercises you don’t need much of techniques. It is all about simple steps and some time. You will find it easy to perform even as a beginner and these exercises are fruitful for you. Many of the exercises can be performed in between your chores and busy schedules as well. These are also a part of lazy girl workout which are highly beneficial.
