Isometric exercises are a type of muscle strengthening exercises. They work by contracting certain muscles without changing the length of the muscle or by moving the joint. Preserving muscle strength is the primary aim of these exercises.
A person practicing isometric exercise remains in a static position. The exercises are performed by imitating pulling or pushing motions without moving the muscles or joints. These exercises could not burn fat or build muscles. They are most suitable for people recovering from muscle injuries or suffering from arthritis, which causes difficulty in moving muscles and joints. Before moving ahead with your isometric exercises, you should remember that these exercises should be avoided by people with heart diseases and hypertension. By increasing muscle tension, isometric exercises could push up the blood pressure level.
Stand with your back against the wall. Place your feet wide apart. Gradually squat until your thighs are parallel to the ground. Remain in this position for not more than 30 seconds and gradually return to your initial position.
Isometric exercise for abdominal muscles
Lie on the floor. Slowly lift your hip and buttock, resting your feet and forearms on the floor. Remain in this position for about 10 to 30 seconds.
Isometric exercises for calf muscles
Stand against a wall on one foot. Lightly touch the wall to retain your balance, but don’t rest against it. Stand on your toes for about 30 seconds and gradually return to your original position. Repeat this exercise with the other foot.
Isometric exercise for shoulder muscles
Stand straight. Spread both the hands in front of your body, in a horizontal position. Clench your right fist. Hold your right wrist with your left palm. Now try to push your right hand upwards and with your left hand prevent the right hand from rising upwards. Remain in this position for about 10 to 30 seconds. Now switch hands, and clench your left fist and hold your left wrist with your right hand and repeat the exercise.
Lie down facing the floor. Keeping your forearms and elbows underneath the chest gradually lift your body with your toes resting on the ground to form a bridge. Remain in this position for about 20 seconds.