In our last blog entry, we introduced you to isometric exercise, a form a strength training that consists of contracting and relaxing muscles independently or by pressing against a fixed object in a stationary position.

The following are examples of different forms of isometric exercises that help improve the strength of muscles such as the abdominals, shoulders, quadriceps, and calves.

The board - for abdominal strength

   1. Begin the exercise by laying with your belly flat on the floor.
   2. Slowly lift your body so you’re resting on your toes and forearms.
   3. Maintain a back flat while flexing your abdominals.
   4. Hold the position for 10-30 seconds.
   5. Repeat the exercise 2-3 times.

Isometric Shoulder Raises – for shoulder strengthening

   1. Stand with the feet shoulder-width apart and the knees slightly bent.
   2. Grasp a dumbbell or large book in each hand and raise the weight out towards your side until it is at shoulder length and your arm is parallel to the ground.
   3. Hold the weight in this position for 10-30 seconds.
   4. Repeat the exercise 2-3 times.

Isometric Squats – strengthening your legs

   1. Stand with your feet shoulder-width apart and your back firmly against a wall.
   2. Slowly slide down the wall until your thighs are parallel to the floor.
   3. If necessary, move your feet away from the wall to ensure your knees do not extend past your toes.
   4. Hold the position for 10-30 seconds.
   5. Repeat the exercise 2-3 times.

Isometric Calf Raises – build up your calves

   1. Stand next to a wall on one foot and touch the wall lightly for balance, if necessary, but do not allow yourself to rest against the wall.
   2. Rise up onto your toes.
   3. Hold the position for 10-30 seconds.
   4. Switch feet and repeat the exercise for the other calf.
   5. Repeat the exercise on both calves 2-3 times.

As with any exercise program, the key is consistency. Over time, adhering to a consistent program of isometric exercise will make a big difference.