10 Most Effective Isometric Exercises That You Must Do Everyday

Many people believe that getting in shape involves many crazy strenuous exercises. The more we sweat the more we lose. However, what if I say build more strength without moving your muscles. Isometric exercises are such kinds of workouts with which you can tense up your muscles without moving them. It works on muscles in a static position. Isometric doesn’t involve heavy weight lifting, jumping like crazy, or tiring crunches. It works on your whole body and increases your strength. Isometric exercises are performed without changing the length of the muscles. It is a no equipment exercise which you can do easily at home. Here are the few such isometric exercises described below.

1. Push-Ups:

At first, take the normal push-up posture by balancing your body on your knees and palms. Start raising your body upwards and hold for 10 seconds and come down slowly. It can be quite difficult to hold as your whole body pressure falls on your knees and palms.

Benefits: This is one of the best exercises to get rid of arm fat and you will get perfectly toned arms if you do it regularly.

2. Plank Exercises:

Take the push-up posture by lowering your body down, head up, straight chin and bend your elbows. Start pushing upwards your upper body to give your elbows strength while supporting your body weight with your shoulders, arms, and palm. Stay in that position for 5 seconds before lowering down your body, again wait for 5 seconds. Repeat 10 times.

Benefits: The plank exercise is great for a well-toned tummy, shaped arms and amazing shoulders.

3. Wall Sit:

Take the sitting posture with the support of a wall. Stay in that position for 5 to 7 seconds and release. Repeat 10 times and increase the holding time gradually.

Benefits: This exercise benefits your thigh and back muscles by giving them power and strength.

4. Hip Exercise:

Lie on your back while holding a pillow between your thighs. Press the pillow hardly from both sides at the same time between your thighs. Release the pressure from your thighs, but do not let the pillow fall. Control your breathing evenly while doing the exercise.

Benefits: Hip exercise helps in building strength on your hips and inner thigh muscles.

5. Wall Pushing:

Keep your hands-on the wall with your shoulders wide apart. Now lean your body and start pushing the wall hard for 15 seconds and release.

Benefits: Wall pushing is one of the best isometric exercises for toning your upper body muscles.

6. Hanging:

Hold a bar type surface or a pull up bar where you can hang properly. Pull your body weight up with the help of your hand and hang for 10 to 15 seconds and release.

Benefits: This pull up exercise helps in stretching and strengthening the arm muscles.

7. Squat:

Holding squat has two variations, mid squat hold, and deep squat hold. For mid squat, stand straight with your shoulder wide apart. Keep your thighs parallel to the ground and squat down. Stop when you reach the middle of your length and also squeeze your feet together if possible. Hold on this position for 10 seconds. For deep squat lower yourself completely to the ground with your knees up to your chest and your butt little off the floor. Hold on this position for 15 seconds.

Benefits: This exercise works on your abs, glutes, and quads. It works amazingly on your thighs.

8. Warrior 3:

Start in mountain pose and then shift your weight slowly to the right leg. Start lifting the left leg slowly. Keep your spine straight the whole time. Now bend forward and lift your leg until your lifted leg and spine are aligned horizontally. Hold the pose for 10 seconds and repeat with the other leg.

Benefit: This exercise targets your back, arms, legs, glutes, and shoulders.

9. Shoulder Extension:

Stand straight with the support of a wall. Then while stretching your shoulder ahead straighten your elbows. Hold the pose for 10 seconds. Repeat 10 times.

Benefit: this exercise gives the muscles of your upper back a stretch. This exercise pulls the muscles in the core area.

10. Neck Stretch:

Place both your palms on your forehead. Now push your forehead towards your palm. Hold the position for 10 seconds. Repeat this exercise 3 times.

Benefit: It is one of the best ways to give your neck muscles the needed exercise. It helps to build the flexibility in the neck muscles.

It is very important to breathe properly while doing isometric exercises. Do not hold your breath. Hopefully, the above-mentioned isometric exercises help you in building your whole body muscles properly. For best results do the exercises regularly.