Video - Total Body Isometric Workout

This is an example of a workout which uses isometric (static) positions, combined with some dynamic movement as well, to put your muscles and joints through their full range of motion. This type of workout is very effective at strengthening your muscles quickly. (Please note: If you have any back problems at all, skip the sit-up portion - sit-ups are very hard on your back, and not that effective anyway - I don't even know why they were included here. The isometric version is fine though, so feel free to throw that one in a couple of times - just don't pull yourself all the way up from the ground - start out in the half-way position as he demonstrates first. You can also keep your knees bent to put less stress on the lower back.)

Total Body Isometric Workout
Total Body Isometric Workout We're doing Isometric training this week because we want to build up your resistence strength. Isometric training could also be described as endurance or resistence but it is basically strength tr...

Isometric Exercises for The Abs

When exercising, or thinking about getting involved in an exercise program, there may be some words that are thrown around that are new to you. This can cause confusion and may frustrate a person who is trying to understand and apply different aspects of exercising. For instance, what are isometric exercises? To make it simple, isometric exercises are simply flexing, or applying force to a particular group of muscles, and holding the position for a specified amount of time without moving. The reason many people enjoy this type of exercise is that it can be done anywhere because no special equipment is needed.

Holding an Isometric Crunch (Photo credit: Wikipedia)

Crunches is a popular form of isometric exercise specifically for stomach muscles. Besides being able to perform them anywhere, crunches are also a convenient form of exercise because they can be fit into practically anyone's schedule. The range of movement with isometric exercises is very limited and the amount of time to complete one set is such a short amount of time, usually between 6-8 seconds per repetition, it does not take too much time. However, these movements only work isolated parts of the body and therefore more than one exercise is needed to work out different muscle groups even within the stomach.

Breathing also seems to be a factor in isometric exercises for stomach muscles. As a person breathes slowly in and out, they are contracting the stomach muscles, which is the point of isometric exercises.
   
Besides crunches there are also other forms of isometric exercises for stomach muscles - a quick search on the internet can turn up some helpful and instructive information. Again, keep in mind that a well-balanced exercise plan combines several different types of moves that work different muscle groups within the stomach.

The Pros and Cons of Isometric Exercise

Before bodybuilding became popular, a different muscle building routine, called isometric exercises, were all the rage.  These exercises are static, meaning you apply pressure and the hold it.  For instance, you could push your arms up against the wall and hold it.  While these exercises aren’t as popular as they used to be, they do provide several benefits:

* It works.  Isometric exercises are great at building the specific sections of muscle groups that you're focused on, actually providing more muscle contraction than weight lifting and strength training that involves movement.

Isometric calf stretch (Photo credit: Wikipedia)

* It’s cheap.  Traditional isometric exercises require no gym membership and no expensive machines.  They use walls and body weight to provide adequate resistance.

* It’s fast and easy.  Isometric exercises can be done in your spare time almost anywhere.  Even if you can’t fit in a full workout, you can take a couple minutes out of your day to do a few exercises and still benefit.

This type of exercise used to be so popular, so why don’t we hear much about it anymore?  One big reason is that it was replaced by traditional body building - partly because there are a few drawbacks to this type of workout.

* Raises blood pressure.  During isometric exercises, people tend to hold their breath.  This causes a jump in blood pressure that could cause serious problems. However, this is an incorrect use of the method. If you perform these exercises, make sure to monitor your breathing, and breathe steadily and evenly.

* Too specific.  While bodybuilding works your muscles through the entire range of motion, isometric exercises only work a specific part of the muscle group at one time.  To achieve the effects of weight lifting, you need to perform the exercises at many different angles and positions.

Despite these drawbacks, isometrics are still being used and can be beneficial when incorporated properly into your workout instead of simply replacing it.  Here are a few ways to add isometric exercises into your workout routine and get the benefits without the drawbacks.

* Do them at work.  Don’t have time to go to the gym and lift weights?  There are many simple isometric exercises you can do while at work using the wall, your desk, or your own body as resistance.  Why not skip getting an extra cup of coffee in the afternoon and do a quick workout instead?

Isometric exercise: one armed pull-ups (Photo credit: Claudio Brisighello)

* Add modern equipment.  Isometric exercise was the precursor to traditional body building, so it didn’t have the benefits of all the equipment we have available now.  Modern isometric workouts include training tools like free weights and resistance bands.  Isometric exercise simply uses these tools while staying still instead of in motion.

* Mix it up.  Instead of doing an extra workout to add in isometric exercises, add them to your current routine.  For instance, if you lift weights, hold the weight in a steady position for several breaths after you’re done with your reps. 

While you shouldn’t use it as your only strength-building routine, isometric exercise can be a great addition to improve any body. Check back later this week for some more info on isometrics and how to perform them properly.