Isometric exercises can help you improve your muscular strength, endurance, stability, and posture.

They can also help you recover from injuries, lower your blood pressure, and relieve pain. 

Plus, they are easy to do anywhere, anytime, and with minimal or no equipment.

In this article, we will explain what isometric exercises are, how they work, and why you should do them. 

We will also give you some examples of isometric exercises that you can try at home or at the gym.

What are isometric exercises?

The word isometric comes from the Greek words “isos” (equal) and “metron” (measure). 

It means that the length of the muscle does not change during the contraction. 

In other words, the Muscle stays the same size while it produces force.

There are two types of muscle contractions: isotonic and isometric. 

Isotonic contractions occur when the muscle changes length against resistance. 

For example, when you do a biceps curl, your biceps muscle shortens as you lift the weight and lengthens as you lower it. 

Isotonic contractions can be divided into two subtypes: concentric and eccentric. 

Concentric contractions cause the muscle to shorten, while eccentric contractions cause the muscle to lengthen.

Isometric contractions occur when the muscle produces force without changing length. 

For example, when you hold a plank, your core muscles contract to keep your body in a straight line, but they do not shorten or lengthen. 

Isometric contractions can be divided into two subtypes: static and dynamic. 

Static contractions involve holding a position for a period of time, while dynamic contractions involve varying the amount of force without changing the position.

Isometric exercises are exercises that involve isometric contractions. 

They can be performed by;

• Holding your own body weight in a certain position (such as a plank or a wall sit), 

• Holding an object (such as a dumbbell or a resistance band), or  

• Pushing or pulling against an immovable surface (such as a wall or a door).

How do isometric exercises work?

Isometric exercises work by creating tension in your muscles without moving your joints. 

This tension stimulates your muscle fibers and causes them to adapt and grow stronger over time. 

Isometric exercises also increase the blood flow to your muscles and create metabolic stress, which can enhance muscle growth and endurance.

Isometric exercises can also improve your neuromuscular coordination, which is the ability of your brain and nervous system to communicate with your muscles and control their movements. 

By holding a position for a long time, you train your nervous system to recruit more muscle fibers and activate them more efficiently. 

This can improve your performance in other types of exercises and activities.

Isometric exercises can also benefit your joints and connective tissues, such as tendons and ligaments.

By stabilizing your joints and preventing unwanted movements, you reduce the risk of injury and inflammation. 

You also increase the flexibility and mobility of your joints by stretching them gently.

Why should you do isometric exercises?

Isometric exercises have many benefits for your health and fitness. 

Some benefits of isometric exercises are:

• Building endurance by applying constant tension to the muscles.

• Reducing blood pressure by lowering the heart rate and improving vascular function.

• Improving joint stability by strengthening the muscles that support the joints.

• Improving posture by activating the core muscles and aligning the spine.

• Enhancing flexibility by stretching the muscles and increasing their range of motion.

Other benefits of isometric exercises include:

• Being low impact and suitable for people with an injury or medical condition that restricts movement.

• Not requiring gym equipment and being easy to perform anywhere.

• Saving time by being quick and efficient .

• Building muscular endurance and strength by activating many muscle fibers at once.

• Being suitable for people with lower back pain by helping with pain relief and core stability.

Examples of isometric exercises

There are many isometric exercises that you can do to target different muscle groups and improve your overall fitness. 

Here are some examples of isometric exercises that you can try at home or at the gym:

• Plank. The plank is one of the most popular and effective isometric exercises. It works your core muscles, as well as your shoulders, chest, back, and legs. To do a plank, lie on your stomach with your elbows under your shoulders and your forearms on the floor. Lift your hips and legs off the floor and keep your body in a straight line from head to heels. Hold this position for as long as you can, keeping your core tight and your back flat. You can modify the plank by lifting one leg or arm, or by placing your feet or elbows on an unstable surface, such as a ball or a bosu.

• Wall sit. The wall sit is an isometric exercise that targets your thighs, especially your quadriceps muscles. It also works your glutes, calves, and core. To do a wall sit, stand with your back against a wall and your feet about shoulder-width apart. Slide down the wall until your knees are bent at 90 degrees and your thighs are parallel to the floor. Keep your back flat against the wall and your arms by your sides or crossed over your chest. Hold this position for as long as you can, keeping your thighs pressed against the wall and your core engaged.

• Glute bridge. The glute bridge is an isometric exercise that works your glutes, hamstrings, lower back, and core. To do a glute bridge, lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the floor and squeeze your glutes at the top. Keep your shoulders on the floor and your body in a straight line from knees to chest. Hold this position for as long as you can, keeping your glutes contracted and your core braced.

• Side plank. The side plank is an isometric exercise that works your obliques, which are the muscles on the sides of your abdomen. It also works your shoulders, hips, and legs. To do a side plank, lie on your side with your elbow under your shoulder and your forearm on the floor. Stack your feet on top of each other and lift your hips off the floor. Keep your body in a straight line from head to heels and reach your top arm toward the ceiling or place it on your hip. Hold this position for as long as you can, keeping your core tight and your hips lifted. You can modify the side plank by lifting your top leg or arm, or by placing your bottom elbow or feet on an unstable surface, such as a ball or a bosu.