Example Full Body Isometric Exercises
The following isometric exercises use submaximal contractions i.e. bodyweight or a light free weights.
Plank Bridge
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for 10-30 seconds or until you can no longer maintain a flat bridge. Repeat 2-3 times.
Side Bridge
1.Start on your side and press up with your right arm.
2.Form a bridge with your arm extended and hold for 10-30 seconds. Repeat 2-3 times.
Hundred Breaths Exercise
This isometric exercise is taken from Pilates and is excellent for developing static strength in the core region.
1. Lie face up on a mat with arms by your sides. Bend legs to 90 degrees. Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales.
2. At the same time, lift arms off mat and pulse them in unison with the breath � palms face up on inhale and down on exhale.
3. Repeat 10 times for a total of 100 breaths.
Example Upper & Lower Body Isometric Exercises
Isometric Push Ups
1. Starting in the push up position with arms fully extended, lower yourself to about half way to the floor.
2. Hold this position for 10-30 seconds remembering to breathe. Repeat 2-3 times.
Isometric Shoulder Raises
1. Standing with feet shoulder width apart raise a dumbbell (or light weight) directly out to your side.
2. When your arm is parallel to the ground hold for 10-30 seconds or until your arm begins to drop.
3. Repeat 2-3 times and change arms. Alternatively you can work both arms at once, which can be a little better for posture.
Isometric Squats
1. Place your back against a wall and lower yourself until your upper legs are parallel to the floor
2. Shuffle your feet until your lower legs are parallel to the wall behind you. Your knees should be bent to 90 degrees.
3. Hold your arms out in front of you and hold the position for 10-30 seconds. Repeat 2-3 times.
Isometric Calf Raises
1. Standing next to a sturdy chair (or any fixed objective) stand on just your right leg.
2. Rest your left foot on the back of your right calf and stand up on to your toes holding on to the chair for balance.
3. Hold the position for 10-30 seconds and repeat 2-3 times. Now repeat for the left leg.
Isometric Leg Extensions
1. Stand next to a bed (should be about 18 inches high). You should be facing away from the bed with the backs of your legs against the side of the bed.
2. Bend your right leg and rest it on the bed behind you. Your upper leg should be pointing straight down and your knee bent to roughly 90 degrees with your lower leg resting on the bed parallel to the floor.
3. Push your right leg into the bed as forcefully as possible and hold for 10-30 seconds.
4. Repeat 2-3 times and change legs. Remember to breathe!
Isometric Hip Extensions
1. Stand next to a table or sturdy chair for support. You should be facing towards the table.
2. Raise your right leg directly behind you keeping it as straight as possible as you hold onto the table in front of your for balance.
3. You will need to bend forward slightly at the waist and also bend your standing, left leg slightly to take the strain off your left hamstrings.
4. Try to get your leg parallel to the ground. You should feel your right hamstrings, glutes and lower back contracting.
5. Hold for 10-30 seconds, repeat 2-3 times and change legs. Remember to breathe!
Isometric Hip Abductions
1. Stand to the side of a sturdy chair or table for support. Your left leg should be next to the back of the chair.
2. Holding on to the chair with your left arm only, raise your right leg directly out to the side as high as you can.
3. Hold your leg as close to parallel to the floor as your can and keep that position for 10-30 seconds.
4. Repeat 2-3 times and change legs.
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