Isometric exercises are those in which you do not have to perform any movement; you only have to maintain a specific position for several seconds. These are ideal exercises to treat injuries and strengthen weak areas of the body; without risk.
However, although isometric exercises have many benefits, they are often forgotten in the gym. It is for this reason that we want to show you some exercises that you can do from home. Each position should be held for about 30 to 60 seconds and then rest.
Planks, in all their variants, are an ideal isometric exercise to work the entire core. To perform the normal plank, we stand facing the ground with our elbows and forearms resting at shoulder height and the toes of our legs resting on the ground. In this position, keeping a straight line with the body, we hold for a few seconds squeezing the abdomen.
Isometric Bodyweight Squat
Leaning on a wall, we must maintain a squat position in which our legs form a 90º angle for a few seconds, noticing how our quadriceps work. Remember that you should keep your legs slightly wider than your shoulders and your toes facing outwards.
Isometric Glute Bridge
We stand on the ground with our backs supported and our legs bent in such a way that the soles of our feet are completely supported on the ground. We keep our hands on each side to stabilize with the palms facing the ground. In this position we raise the hip forming a straight line from our knees to the shoulders and maintain this position by squeezing the buttocks.
Isometric exercises are also a good option when it comes to working the pectoral and, for example, we can do isometric push-ups keeping the lower part of the movement for a few seconds.