Many different things can get in the way of a good exercise session. Work, family, time constraints, and a whole host of other things can contend for your attention, and let’s face it—the fire of motivation can sometimes be less than a spark.
Maybe the thought of exercising crosses your mind, but you don’t want to go through all the strenuous movements and sweat everywhere. I can sympathize, but only briefly, because therapists are naturally inexorable about maximizing health. After all, there are exercises to do and no time like the present.
An alternative to movement-based exercises might appeal to you: isometric exercises.
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In short, isotonic exercises are ones where the joints and muscles move, with the muscles shortening and lengthening throughout the movement. Isometric exercises, however, involve sustained muscular contraction without moving them, while the joints stay still. The tension is significant, and the exercises can be quite challenging without much movement. If you have sore joints, poor endurance, or are generally weak, isometric exercises can be just the ticket for increased strength and muscle density.
Before you try these “still” exercises, you may wish to confer with your health care provider to make sure they are right for you. My patients tolerate them quite well, and I want you to tolerate them well, too.
5 No-Move Isometric Exercises
Isometric exercise requires little space and movement—just imagine you’re a statue—and remember to breathe.1. Wall Sits
This exercise focuses heavily on your quadriceps—the muscles along the front of your thighs. Once you get into position, all you have to do is sit there. The trick? It’s hard!Practice tip: Be sure to wear shoes that won’t slip out from under you.
Step 1: Stand with your back against a wall. Slowly move your feet out and bend at the hips until you reach 90 degrees of hip and knee flexion. You will effectively be in a sitting position without a chair beneath you.
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Step 2: Try to hold this position for 30 seconds. Holding the position for 30 seconds counts as 1 set. Try to perform 3 sets.
Modification: If you can’t go to 90 degrees of hip flexion, sit down as low as you can. Don’t worry—you’ll get stronger over time.
Challenge time: Squat with your feet touching, and then try lifting one foot off the ground at a time when you’re in a squatting position. It’s quite hard—don’t be disappointed if you can’t do it at first.
Why I like it: This exercise forces you to carefully attend to form and work hard to maintain your position.
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Ceridwen Hunter/The Epoch Times
2. Forearm Plank
Planks let you get facedown on the ground without moving around. Once in position, you’ll find them tremendously effective.Step 1: Start this exercise on the ground or another flat, firm surface, face down.
Step 2: Come onto your forearms with your upper arms straight up and down and toes bearing the weight of your lower body. Your entire body should be off the ground, and core strength engaged to stay as straight as possible between your arms and feet.
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Step 3: Hold this position for 30 seconds. This can be quite challenging but do your best.
Step 4: Holding for 30 seconds counts as 1 set. Try to perform 3 sets.
Modification: If being on your forearms and feet is too challenging, you can put your knees down for support while keeping your core engaged.
Challenge time: Try a high plank, which takes no prisoners. It’s the same but with the arms and elbows straight. Be sure to maintain a straight, strong core when performing a high plank because the temptation to sag in the middle may beckon.
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Why I like it: The forearm plank is static and stout at the same time. Few beginners can easily reach a one-minute plank, especially when performing a high plank, but progress is fast. It also works muscles from the top to the bottom of your body.
Ceridwen Hunter/The Epoch Times
3. Bridge
The bridge is performed on your back, but that doesn’t mean you’re backing away from serious exercise. Instead, you’re performing one that’s extremely effective for focusing on your gluteal, hamstring, and back muscles.Practice tip: Because of the position of the cervical spine while in bridge, don’t turn your head right or left while the hips are up. Look toward the ceiling at all times.
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Step 1: Lie on your back, on the floor, or on a firm surface. It’s as easy as rolling over on your back if you just finished the plank exercise.
Step 2: Bend your knees to 90 degrees, feet flat on the floor, and arms by your sides.
Step 3: Press down through your feet and lift your hips until your entire body is in a straight line between your knees and shoulders. Hold this position for at least 30 seconds and preferably 1 minute.
Step 4: Holding position for 30 seconds counts as 1 set. Try to perform 3 sets.
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Modifications:
- If you have difficulty going from the floor all the way up, try placing a pillow under your mid-back to help you start higher off the ground.
- If back pain or other complications keep you from being able to rise very high, just rise as high as you comfortably can.
Why I like it: This is a great exercise for your lower back and is one of the exercises I use to help people work away from low back pain.
Ceridwen Hunter/The Epoch Times
4. Single-Arm Farmer’s Carry
The classic farmer’s carry is a fantastic exercise for the shoulders, upper back, and hands. The single-arm farmer’s carry kicks it up a notch, provoking increased postural inputs to offset the asymmetrical demands placed on the body. I love the farmer’s carry and often perform it myself.Story continues below advertisement
Step 1: Stand with a weight in one hand. While the two-hand farmer’s carry is common, we’re trying to engage the trunk muscles asymmetrically. How much weight? I want it to be a challenge for you to hold it for the set duration. Start with something manageable and work up from there.
Step 2: Hold the weight still for at least 30 seconds, and preferably 1 minute if you can. Don’t let the weight hang on your shoulders—keep them lifted and engaged.
Step 3: Holding the position counts as 1 set. Perform 3 sets per side, alternating between sides and maintaining an upright posture with your shoulders pulled back.
Modification: Add weight as necessary to increase the challenge.
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Challenge time: You can elevate—or shrug—your shoulder as high as you can to increase muscular exertion.
Why I like it: The farmer’s carry and its derivatives strengthen muscles that serve the superior aspect of the shoulders, which is critical for maintaining healthy shoulder joints.
Ceridwen Hunter/The Epoch Times
5. Hollow Body Hold
Also known as “boat pose” in yoga, this excellent exercise is chock-full of muscle-building goodness for your core. A strong core is like a strong foundation for a house—everything else builds on it.Story continues below advertisement
Step 1: Sit with your back straight and hands on your bent knees.
Step 2: Lift your legs off the floor until your knees are straight, and reach forward with both arms as if reaching for your feet. Keep your knees and back straight. Avoid the temptation to round your back to assist in the reach.
Step 3: Hold this movement for 30 seconds before relaxing back to the original position.
Step 4: Moving out and back counts as 1 set. Try to perform 3 30-second sets.
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Challenge time: Begin by lying on your back. Lift your legs first, followed by your upper body. The end pose looks the same but starts on the floor.
Why I like it: This exercise is a tremendous core builder and also pays great rewards in performance skills as you improve. Get this exercise figured out, and you will be very proud of yourself—and for good reason.
Ceridwen Hunter/The Epoch Times
There’s more than one way to build muscle and strength, and the above exercises can help you gain strength and endurance without having to perform exercises requiring a lot of movement. Do them at least three times a week, and you’ll be amazed at how strong you become.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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