5 Total Body Isometric Moves

Mobile fitness training provides you the convenience of working out anywhere, at anytime. Isometric exercises are strengthening and toning moves that are performed with a static or constant hold. Adding a small movement or pulse exercise to the movement can help make it more challenging, as well as holding the move for a longer period of time. Below are five isometric exercises to build strength, improve flexibility, balance, and range of motion.

1.  Wall Sit. Sitting against the wall with your back flat and your legs bent at a 90 degree angle helps to target the quadriceps muscles in the legs. The ‘Wall Sit’ is a popular move for at home personal training since the move is simple to do, yet intense. No additional equipment is needed.

2. Plank Hold. The ‘Plank Hold’ is a powerhouse exercise for building core strength and increasing functional fitness. The move does not require any special equipment and your own body weight provides all the resistance you need. There are many variations of the plank and all of them are great isometric exercises. A private fitness instructor can show you many different types of plank holds and can show you modifications if you need them. If you have never done one before, it is beneficial to have a trainer watch your form to make sure you are doing them correctly to get the most benefit from them.

3. Low Squats. Squats are another move that builds strength in the legs, specifically the quadriceps and glute muscles. When you go down for your squat, instead of coming back up, hold it or barely come up to pulse that movement. You can make this move more challenging by adding more reps or holding a dumbbell for added resistance.

4. Static Back Lunge. The back lunge helps to target the hamstrings and hip flexor muscles. The static or isometric hold of this exercise makes the move a great option for those that need to rebuild strength and muscle while recovering from injury. To perform this move, stand tall and lunge back with one leg and lower to a 90 degree angle if you can and hold until your leg is fatigued. 

5. Dumbbell curl. This isometric move helps to build upper body strength in the biceps muscles. To execute this movement, stand tall with good posture and hold a dumbbell in each hand with an underhand grip and hold the weights at a 90 degree angle. Raise the dumbbells slightly and then back start. Do not come all the way up. Short pulses help target that specific area and will fatigue those muscles quickly. You can also simply hold the dumbbell with no movement as well.  

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