Isometric Exercises

What are Isometric Exercises?

It is a form of exercise, 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. To explain it further, while doing these exercises the length of the muscles, used for the particular exercise, do not change.

These exercises are used for building strength and power. They have a very old history, which dates back to a few thousand year ago and have been a part of yoga and Chinese martial arts. The classic examples are the static holds. However, these exercises came into the forefront in the early days of physical culture. Therefore, isometric training are often seen as a part of the exercise routine of bodybuilders.

The isometrics differ from the other forms of dynamic exercises. While doing the isometric training, 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.

Isometric Exercises Examples

Static positions are used to do isometric 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.

Plank Bridge
This is a full body isometric 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 of the ground. Hold the position for 20 to 30 seconds or longer, before you come out of the position.

Plank Side Bridge
This exercise is similar to the previous exercise. It is one of the best exercise for abs. To do the exercise come down on all your fours, with palms of the hands firmly on the floor. Rotate on the ball of the right foot, place your left foot in front of you for balance and lift the left hand off the floor and place it on your waist. Hold the position for 20 to 30 seconds and slowly release. Repeat the same on the other side as well.

Isometric Squats
Although similar to the squats we regular do, 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 the 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 you release.

Isometric Calf Raises
This is a great isometric exercise for legs. It is also said 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 to the right toes, you will need to hold on to the wall for support to maintain balance. Hold the position for 20 to 30 seconds, before you release and repeat the exercise on the other foot as well.

When you start with the isometric exercises, do not force yourself to hold the position for a very long period of time. Increase the amount gradually. Do not forget to do the warm up exercises, before you start with the exercises. You can also use the sun salutations from yoga for warm up as well. Similar to how the warm up is important, the cool down is equally important to integrate the practice.