Isometric exercises are a great way to lose weight and improve your fitness level. They don’t require any joint movements and focus on strengthening your core muscles instead. They are usually the kind of workout that only professional trainers perform, but if you have been working out for several years, feel free to try this. Most of them can be done at home and do not require any equipment. You can burn a lot of calories only within a short period of time and get fit and active without spending any money. Some of the simplest and best isometric exercises have been shared in this article for your knowledge and benefit.
The Plank:
Doing planks will build endurance and strength. All you need to do is stay in a push up position without bending your body. You should balance yourself using your hands. Hold for 10 seconds if you are beginner and increase the numbers with time. You can also do some awesome plank challenges as well.
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Isometric Push Ups:
Do a normal push up first in order to balance your body. Then raise your body upwards very slowly and hold for as long as you can. Start with 10 seconds if you are a beginner. Even though this exercise sounds easy, it is quite difficult and challenging.
Isometric Biceps Exercise:
Put your hands on a desk and keep your palms up. Now press against the table top and hold yourself in that position for the next 10 seconds. Repeat 2 to 3 times. Keep your body firm and elbows tight.
Isometric Shoulder Raises:
Stand with your feet apart and hold a dumbbell in each hand. Raise both your hands sideways so that they are parallel to the ground. Now hold in this position for 30 seconds and then repeat 3 times. If you find this difficult, you can do one hand at a time.
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Shoulder Extensions:
Stand straight with your body supporting the wall. Now begin stretching. Straighten your elbows and shoulders and pull yourself. You will feel a painful sensation if you are beginner but after you have done it several times, the burn will cease gradually.
Wall Sit:
You will need to pretend like you are sitting on a chair for this exercise. Support your body by standing against the wall. Hold for 10 seconds and repeat 5 times. Increase the time every week too. This will help you develop power and muscles.
Ankle Presses:
Take a pillow and place it between your ankles. Press it hard in such a way that you can feel your ankles touch each other. Do around 15 of them every day. This will improve the elasticity of the muscles in your ankles.
Neck Stretch:
Doing neck stretches will make your muscles flexible. They are the best exercise for your neck and can be performed at home as well as at your work place. It will improve your overall health and is a great exercise for those who complain about feeling pangs of stress and anxiety all the time. Doing neck stretches 2 to 3 times a day will give you great results.
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The Hip Adduction:
You will have to hold a pillow between your thighs for this. Lie down and press the pillow as hard as you can between the thighs. Make sure the pressure comes from both sides. Then release the pillow after 20 seconds without letting it fall.
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