5 isometric exercises to strengthen and tone abs, legs and buttocks

isometric exercises

isometric exercises

Isometric exercises is a type of moves e that involves muscle tension without having to move from one place to another. It is a type of moves in which body weight is used to tone muscles.

However, To perform isometric exercises we will not need any type of specific material, our body will suffice and at most a small mat or some comfortable surface. We do not need to go to any specific place, we can do them at home.

If you want to tone your body, but all the routines seem to be at an advanced level, try these 5 isometric exercises to strengthen and tone abs legs and buttocks.

These isometric exercises build muscle and blast fat!

1- Plank

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Plank is the isometric exercise par excellence. According to Harvard Medical School , its success has to do with achieving a better balance, in addition to working the abdominal, back, flank, hip and buttock muscles ; It even helps strengthen the muscles in the pelvis, which support the bladder and other organs.

Start with a basic position: Lie on the floor with your legs straight, raise your body so that it is parallel to the floor, as if you were doing a push-up, with your arms fully extended or your elbows and forearms resting on the floor . Your point of support will be these or your hands, and the tips of your feet.

Keep your head neutral facing the ground and your back straight; take care that your hip does not rise or fall. Start with 10 seconds and work your way up; practice it several times a week or daily.

2- Jack knif

This yoga position helps to strengthen your core or central muscles: abdomen, back, sides, but, at the same time, it requires the work of all the muscles, improving your balance and posture.

Start sitting with your legs bent and your back forming a 45° angle (slightly leaning back); raise your bent legs up, to form a nearly 90° angle. She stretches her arms out in front, glued to your legs, as if trying to reach your feet. Hold the position for 30 seconds to 1 minute.

You may also be interested in: Japanese method to shape your body and accelerate your metabolism with 5 minutes a day.

3- Isometric squat


A classic wall exercise that helps to work your legs and buttocks. You only need to stick your back to the wall, separating the legs at the height of your shoulders and taking care that the knees point slightly outwards when going down.

Bend your knees and hips to form a 90° angle, as if you were sitting. Hold the position, squeezing the abdomen and buttocks, from 10 seconds to 1 minute.

Increase the intensity, making the chair on one leg; that is, stretch one leg in front, while you flex the other. This and other exercises with a support wall will help you tone your body.

4- Plank arm and leg lift


This exercise works both the core muscles as well as the legs, buttocks and upper body.

Position yourself on four points: knees and palms resting on the floor. Stretch your left leg and right arm, raising them so that they are in line with your back ; hold the position for 10 seconds and switch legs and arms.

5- Glute bridge


It’s a very popular exercise for toning and shaping the buttocks, and while it’s usually done with multiple repetitions, turning it into an isometric move also has benefits.

Lie on the floor with your legs bent and your arms at your sides. Raise your hips, pressing your weight with the palms and soles of the feet, as if you were pushing the floor. Hold the position, squeezing the buttocks and without lowering the hips, for 30 seconds.

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