Basic Isometric Workout Routines

While not moving may seem easy, remaining in a squat is challenging.
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If you’ve ever been in a fitness class and the instructor had you remain in a squat position for some seconds, then you’ve already done an isometric exercise. Contrary to most exercises, isometric exercises hold a certain position rather than repetitively moving. While an isometric workout won't help you to build speed, it will help you to maintain muscle strength and can even be done to help recover from an injury.

Plank Bridge

Step 1

Bend your arms 90 degrees and put your forearms flat on the floor. Get into a plank position by balancing your weight on your toes and your forearms. Your body should be in a straight line from your heels to your head, without your behind sticking up higher than the rest of your body. Keep your legs straight.

Step 2

Remain in this position for 20 to 30 seconds or until your form in compromised.

Step 3

Rest for 30 seconds and repeat three times.

Side Bridge

Step 1

Lie on your right side on a mat.

Step 2

Place your right forearm on the mat. Put your left hand on your hip.

Step 3

Lift yourself up, keeping your body in a straight line.

Step 4

Hold the position for 30 seconds, or until your form begins to suffer. Repeat three times.

Squat

Step 1

Stand with your back against the wall.

Step 2

Slide down the wall until your legs are bent 90 degrees.

Step 3

Hold this position for 30 seconds. Repeat three times, resting in between.

Shoulder Flexion

Step 1

Stand facing a wall. Place your arms at your sides.

Step 2

Bring your left arm forward, keeping it straight and pushing it against the wall.

Step 3

Hold for 10 seconds. Repeat three times with both arms.

Abduction

Step 1

Stand with your right side about 1 foot away from a wall and your arms at your sides.

Step 2

Lift your right arm until it touches the wall, keeping it straight. Push against the wall.

Step 3

Hold for 10 seconds. Repeat three times with both arms.

Lateral Raise

Step 1

Stand with your feet hip-width apart. Hold a dumbbell in each hand.

Step 2

Lift your arms out to your sides until they are parallel with the floor.

Step 3

Hold for 30 seconds. Repeat five times.

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