5 Isometric Exercises to Strengthen Your Body & Lose Weight

You have probably done these exercises before without realizing it. As long as you feel tension in your muscles and your joints do not move. It sounds easy, but holding still while contracting your muscles is challenging.

These exercises work because they activate your muscle fibers. When equal forces act against each other, but there is no movement, muscle fibers are activated, building strength. You can also target specific muscles, allowing you to use them to achieve your goals.

Static exercises not only strengthen muscles. When performing these exercises with your body weight, the muscle tissues fill with blood and create metabolic stress. Metabolic stress increases physical endurance and stabilizes muscles.

Wall squat

• Start by standing about two feet from a wall with your back against it
• Slide your back down the wall until your hips and knees are bent at a 90-degree angle
• Keep your shoulders, upper back, and the back of your head against the wall
• Both feet should be flat on the ground with your weight evenly distributed
• Hold the position for the required time
• Repetitions: 2 series of 15-second

Glute Bridge

• Lie on your back with your knees bent and your feet flat on the floor
• Lift your hips off the ground so that your body forms a straight line from your shoulders to your knees
• Pause when you are in that position, and then slowly lower your body to the floor
• Do 2 sets of 12 seconds

Deep squat

• Stand tall with your feet slightly wider than shoulder-width apart and your chest lifted
• Extend your hands in front to help maintain balance
• She starts by sitting you down and then standing up as if you were sitting in an imaginary chair
• Keep your face and head facing forward
• Lower your body down so that your thighs are parallel to the ground
• Put all your weight on your heels
• Keep your body tense and push your body up through your heels to return to the starting position
• Do 12 repetitions

Plank

• Lie on the ground, face down
• Position your arms so that your shoulders are directly over your elbows, with your wrists in line with your elbows in a straight line (see image above)
• Contract your abdominal muscles and gluteal muscles (the muscles that make up your buttocks) and hold the position for as long as you can.
• Gradually lengthen the holding time of the position
• Rest for about a minute between repetitions
• Try to resist as long as possible

Side Plank

• First, you should lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other
• Next, your right elbow should be directly under your shoulder, per the illustration, and then contract your core muscles and lift your hips and knees off the ground
• You have to hold on as long as you can
• Then return to the starting position
• Finally do the other side and repeat