Isometric Exercises

Isometric exercise is a form, where there is static contraction of muscles, which involves hardly any visible movement in the angle of the joint. If the word 'isometric' is broken into two, 'iso' stands for same and 'metric' stands for distance. These exercises are used for building strength and power.

They have a very old history, which dates back to a few thousand years ago. These exercises have been a part of yoga and Chinese martial arts and the classic examples of the exercises are the static holds.

However, these exercises came into the forefront in the early days of physical culture. Therefore, isometric training is often seen as a part of an exercise routine of the bodybuilders.

Isometrics differ from other forms of dynamic exercises. While performing isometrics, the strength of a particular joint angle increases, but in the dynamic exercise, the strength is increased throughout the full range of motion.

These exercises also help to increase flexibility of the joint. The fiber muscles, that are often not used in dynamic exercises, are used in the isometrics. Like in the dynamic exercises, there are different types of isometric exercises as well.

Static positions are used to do this kind of exercises. The joints and the muscles, which are used in the exercise are worked against an immovable prop. The static position is opposed with resistance. Most of these exercises are essentially bodyweight exercises.

This is a full body exercise. It is can also be done using resistance bands. To do the exercise, lie down on the ground with your face towards the ground. Place your elbows and forearms such that the elbows are exactly below your shoulders.

Slowly lift your thighs, stomach, and chest off the floor and come into a bridge pose. When you prop yourself, make sure your back is not arched and your thighs are lifted off the ground. Hold the position for 20 to 30 seconds or longer, before you come out of the position.

This exercise is similar to the previous exercise. It is one of the best exercises for abs. To do the exercise, lie on your right side keeping the legs straight. Lift yourself up with your forearm to form a diagonal line. Keep your left hand on the waist and hold the position for 1 minute.

If you find it difficult, do it for 5-10 seconds, then release and repeat the exercise. Ensure that your hips and knees are completely off the floor while holding the plank side bridge pose.

Although similar to regular squats, these squats make use of a prop, which reduces the chances of injuries. Stand a few inches away from the wall and lean your back on the wall.

Slowly, lower yourself till the thighs are parallel to the floor and legs are parallel to the wall behind you. When you come into the right position, your knees will be bent at an angle of 90 degrees. Once you are in the position, hold the position for 20 to 30 seconds or longer, before releasing.

This is a great isometric exercise for legs. It is also considered to be a great exercise for speed. Stand closer to a wall, so that you can use the wall for support. Place the left foot on the back of the right calf. Stand on right toes and hold the wall for balance. Hold for 20 to 30 seconds, before you release and repeat the exercise on the other foot.

When you start with the above exercises, do not force yourself to hold the position for a very long period. Increase the time span gradually. You can use sun salutations for warming up the body before starting with the workout.