Isometrics use muscle contractions to work with the natural function of muscles. Any elite athlete will tell you that Isometric exercises are useful when it comes to shaping and sculpting the muscles in your abdomen. These exercises are great for traditional workouts, as well as body building. Isometric exercises are an alternative to traditional sit-ups, and help by keeping the abdominal muscles rigid and strong, rather than in their natural relaxed state.
1. The Isometric Static push.
This is a great exercise for any athlete that works out with a partner. Using a partner, you lay flat on your back, using a firm surface like the floor is best, and raise your knees so that they are parallel to your hips. Keeping the heels of your feet slightly above your knees, have your partner press firmly down on your shins and hold the position for up to thirty seconds. As your partner is pushing, contract your abdominal muscles in order to keep your stomach rigid, and try to prevent your heels from dropping below the height of your knees.
2. The Isometric Anterior Plank: While on your hands and knees, put your forearms against the floor and extend your legs out as far as they will go. Next, use your toes and forearms to keep your body off of the floor, sort of like a push-up. During this exercise, it’s important to try to keep your back straight. Focus your breathing and inhale, as you exhale, push the air out firmly passed your pursed lips. Try to keep your inner abs as tight as possible until you have completely emptied your lungs. Hold your exhale for a few seconds, and then quickly inhale again, making your breath and actions deliberate, focused, and tight in the inner abs. Use this exercise to work your lower abs. Two to five minutes should be ample time to help strengthen your core.
3. The Isometric Lateral Plank: While lying on the right side of your body, hold yourself up with your right elbow and put your left hand on your hip. Raise your hips off the floor by resting your right elbow and your right foot. Try to keep your torso form in a straight diagonal, and begin the exercise by using the same breathing techniques used in The Isometric Anterior Plank. Focus on muscle contraction and tightening your stomach and oblique’s, and hold for one minute, then switch sides and do the same.
These Isometric Exercises will help tighten your core, build strength in your abdomen, flatten your stomach, and work your abdominal muscles in ways they have not been previously exercised. They require very little in the way of equipment or tools, have been used in body building for years. Focus your breathing so that it goes hand in hand with the tightening and releasing of the muscle areas that you are working on, but try not to anticipate your movements and fall into a rhythmic cycle. Instead, alternate between closing your eyes, and taking brief pauses, extending your breathing and concentric and eccentric muscle contractions so that they vary slightly.
I’m Nick Wilkinson. I writer and radio personality who lives in Phoenix, Arizona.
With over 14 years of experience in the Behavioral Health Field, I’ve been working in close contact with kids from all walks of life.
Specializing in teenagers and young adults, I’ve been a career long supporter of “verbal de-escalation” and non-violent crisis intervention. I believe that what you say, and how you say it, are the keys to successful communication. I currently write about men’s health topics, parenting and child abuse topics, and other social issues. You can visit my blog at www.ActingNotReacting.com