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Different Isometric Exercises For The Abs, Shoulders And Back



Have you been yearning to get a slim and toned body? But are you someone who doesn’t like to workout? Then, I have great news for you. Today, I am going to tell you about an exercise that can tone your muscles without moving a muscle! This interesting form of training is known as Isometric Exercise and has gained much popularity in the recent times. It works on the principle that you can strengthen your muscles, shed fat, and get a toned body if you activate the muscle fibers in the problem area. 

1. Plank:-

How to do it:

  • Get into the push-up position with your arms straight, abs tight, belly button sucked in, and body straight.
  • Hold this pose for 10-15 seconds.
  • Slowly get back to the starting position and repeat.
  • Try increasing the holding time gradually.
  • 5 reps to complete 1 set.
  • Do not stress too much right in the beginning. Build your strength gradually.

2. Isometric Push-up:-

How to do it:

  • Slowly raise the body upwards, holding it for one second before coming down.
  • This may sound easy, but it might be challenging to hold the position when the weight of the entire body falls on the palms and the knees.
  • 10 reps to complete 1 set.
  • Do not stress too much right in the beginning. Build your strength gradually.

3. Hanging:-

How to do it:

  • Grab a pull-up bar or any other bar type surface from which you can properly hang.
  • Hold the bar with your hand and hang.
  • Hang there for 10-15 seconds and then come down.
  • 5 reps to complete 1 set.
  • It may seem a little tough for beginners. So, try doing 2 reps initially, and then gradually increase the reps and sets.

4.  Warrior III:-

How to do it:

  • Start in Tadasana and slowly shift your weight to your right leg.
  • Start lifting the left leg slowly, bending forward at the same time.
  • Keep your back erect and spine straight the entire time.
  • Bend forward and lift your leg until your spine and the lifted leg are aligned in a straight, horizontal line.
  • Keep that balance and hold the pose for 10 seconds.
  • Slowly lower your leg. Repeat the pose with the other leg.
  • 3 reps to complete 1 set.
  • Take the support of a wall initially if you find it difficult to balance your body.

5. Shoulder Extension:-

How to do it:

  • Stand straight with the support of a wall.
  • Straighten your elbows while stretching your shoulders.
  • Hold for 5 seconds and release.
  • Repeat 10 times.
  • 10 reps to complete 1 set.
  • Keep your back straight while doing this exercise.

6.  The Bridge:-

How to do it:

  • Lie down on your back on the floor. Flex your knees, keep your hands on the sides, and feet and palms flat on the ground.
  • Support your body on your feet on and palms and gently thrust your hip upwards.
  • Hold this position for 10 seconds before lowering your body back to the starting position.
  • 5 reps to complete 1 set.
  • Keep your head and neck straight. Look up at the ceiling while doing this exercise.

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About Vini

Dr. Vini qualified from the St Georges University of London in 2010. She has worked within the NHS since qualifying and in the private sector for the last 4 years. she has a vast amount of experience dealing with complex muscular-skeletal disorders and post-operative rehabilitation. She is very passionate about what she does and ensures she keeps up with the latest research by attending regular courses.

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