Isometric Exercises -8 Exercises And Their Benefits

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What are isometric exercises?

Getting fit does not mean you have to lift heavy weights, bounce around and leave a pool of sweat after every workout. Isometric exercises will help you achieve the feat of an intensive work out without actually moving your muscles.

Isometric exercises are usually carried out by making static muscle contractions. You will not move any muscle. However, there will be tension created in the muscles. The joints involved in the process of workout will not move.

Isometric exercise can be defined as a sustained contraction that is exerted against an immovable load or resistance with no or minimal movement in the muscles.

The muscles become steady, and they activate your muscles. Some examples of isometric exercises are squats and planks. Imagine squatting and holding in the position for more than a minute.

Planks carry your whole body weight in your arms and legs. These exercises will help strengthen your spine, rhomboids and your abdominal muscles.

Benefits of isometric exercises

Isometric exercises can offer a wide range of benefits. Most of us will not have time to hit the gym or work out at home. So isometric exercises can be a great alternative.

Isometric exercise can be a good technique to engage your muscles without movement. There is proven research that states isometric exercises are as effective as strength training.

These exercises can be time-saving and will not require any special gym equipment. It is considered as one of the safest options. If a person is prone to injury, then they can try isometric exercises.

With low-impact exercises, you can reap the full benefits. You need not lift heavy weights or stress your joints to get the full benefits. These exercises will also keep your joints free from any wear and tear.

Isometric exercises will also strengthen your connective tissues like ligaments and tendons. The ligaments and tendons are important body part that holds the other parts together. So, the strength of your tendons and ligaments determines your strength. The rate of injury also decreases.

Isometric exercises help increase your flexibility. These exercises can enhance your range of motion and eventually increases flexibility.

Isometric exercises strengthen your joints which reduces the risk of injury. Most injuries are due to sudden slips and falls. These exercises can effectively reduce such injuries.

A very soothing benefit of isometric exercises is they can be carried out anywhere. It will not require any special equipment or place to perform those exercises.

Isometric exercises improve your muscle coordination. These exercises help improve your neurotransmitters to activate and enhance the coordination of the muscles.

Isometric exercises improve your posture. Most of us do not maintain a good posture when we sit, which can lead to back pain and other problems. Isometric exercises can help correct posture and train you to hold your position throughout the day.

Research proves that isometric exercises can reduce bad cholesterol levels and maintain good cholesterol levels. It can strengthen the bones and prevent bone thinning. If our bones are strong, fractures can be avoided.

Isometric exercises will not increase your joint stress. Instead, they will focus on strengthening your joints and improving movement.

If a person is prone to injury and needs a recovery exercise to improve their function, isometric exercises can help them. Doctors and therapists will suggest such exercises to help a person recover from major injuries.

Isometric exercises help you to hold your breath effectively. Holding your breath can help improve posture, stamina, recovery and stress relief.

How do isometric exercises work?

There are many isometric exercises we would have known or practised in life. For example, you would have put your palms together in a prayer position and pressed against each other. Pressure will be felt against your chest, and there will be no movement of arms. This is a perfect example of isometric exercise.

When you carry out isometric exercises, the muscle fibres get activated by applying equal force against each other, and there will be no movement. When compared to strength training like lifting weights, isometric exercises require simple or no movements.

If you think you have been working out intensively for a long time and want to take a break from intensive workouts. Then isometric workouts are for you!

Tips while performing isometric exercises

Before performing certain isometric exercises, you should maintain proper posture to reap full benefits.

When you try isometric exercises for the first time, there will be an increase in your heartbeat. Train to hold your breath, and this will increase your performance.

Isometric exercises will improve your posture. So, when you perform these exercises, try to maintain proper and correct posture.

Few isometric exercises

Some of the isometric exercises are listed below.

  • Plank
  • Low squat
  • Split squat
  • Wall sit
  • Leg extension
  • Isometric push-ups
  • Static lunge
  • Bridge


Plank exercises will hold the whole-body weight in your arms and legs.

Keep your hands and legs straight, like when you are about to start a push-up.

Your face should be down, maintaining a straight position. Hold in this position for a few seconds to minutes.

There are different variations in plank.

  • Side plank,
  • Forearm plank and
  • Plank wiper.

Low squat

Stand tall and keep your legs wide apart and stretch your hands by your side. Now position yourself like how you sit on a chair. Maintain in this position for one minute.

Split squat

Sit in a position with your legs split. One leg should be forward and the other backward. Lower your hip and flex your knees. Maintain in this position for one minute and then return back to normal.

Wall sit

Lean yourself against the wall. Keep your legs wide apart and your hands together. Your hips and knees should maintain a 90 degrees posture in such a way that your shoulders and butt should lean against the wall.

Leg extension

Sit in a chair and bend your knees to raise your thighs. The position should be in such a way that your legs should be parallel to the floor.

Hold in this position for a few seconds, and then relax. Repeat this exercise for at least 10 sets.

Isometric push-ups

Get down on your hands and feet. Your hands should be slightly away or wider than your shoulders. Now bend your whole body, and your chest should nearly touch the floor. Repeat this exercise 10 times.

Static lunge

Stand straight, and your hands should be placed on the sides. Move your right leg forward and lower your body in such a way that your left leg touches the floor. Hold this position for a few minutes and repeat this exercise for both sides.


Lie down flat on the floor. Your hands should be slightly away from the body. Now lift your knees and body in such a way that a bridge formation occurs. Hold this position for a few minutes and repeat it at least ten times.


Isometric exercises can have amazing results if they are practised properly. They can be a great alternative if you have an injury in your shoulders, are recovering from a knee injury, or have chronic knee pain and to correct your bad posture.

Isometric exercises can be a great low-impact exercise. When you perform such exercise, the injury rate reduces and strengthens your joints and bones. If these exercises are performed properly, they will be a great alternative for strength training.


What is an example of an isometric exercise?

Some of the common examples of isometric exercises are
1. Planks
2. Bridges
3. Static lunge
4. Isometric push-ups
5. Wall sit
6. Leg extension
7. Split squat

How many types of isometric exercises are there?

There are three types of isometric exercises.
Isometric pulls,
Isometric presses and
Isometric holds.

How long should you do isometrics?

Isometric exercises can be done in the range of 10-30 seconds. However, time can vary depending on the exercise.

Can isometric burn fat?

Isometric exercises can burn fat by increasing your metabolism and muscle strength.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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