Static Exercises – The Benefits

October 31, 2014

Static, or isometric (the fancy name) exercises are those small movements in your body you do which create tension in the muscle without changing the length of the muscle. A literal translation is: iso– means equal,, metric – length!


What are the benefits of these exercises?

They work to strengthen and condition the muscles.

Your posture will improve.

Help to increase bone density and the development of lean muscles.

They are completely safe and extremely effective.

You will find most yoga postures and Pilates exercises are isometric in nature.


6 Isometric exercises you can do anywhere!


Get in to a push-up position with your arms straight, shoulders above the wrists. Activate the core muscles by sucking in the bellybutton. Now start to bend your arms and lower yourself onto your forearms, clasp the hands if you need to. HOLD!


Begin in a seated position, activate your abdominal muscles and core, and lift your legs to a 45-degree angle. Reach your arms out towards the front of the room or gently place them behind your thigh. Maintain a strong core and continue to balance on your sitting bones. HOLD!


Begin with your back against a wall, walk your feet out (at least a foot distance) in front of you, then slide your back down the wall, bring your legs to a 90 degree angle- it should feel like you’re sitting in an invisible chair. HOLD!


Begin by standing tall with your feet together. Shift your weight into your left leg, then slowly lift the right leg towards the wall behind you, extend the chest forward and take the arms out in front or by the side (like wings). Keep your spine long, neck relaxed and as you breathe keep lifting your right leg, make sure the right hip is in line with the left and keep the toes active and foot pointing down. HOLD!


Begin with your feet apart- just a little wider than hip distance. Turn your toes out to protect the knees, then squat down (as you would do performing a normal squat), pause half way – like you’re just about to sit in a chair. HOLD!


Grab a soft ball, folded up yoga mat or even a pillow for this one! Lye down on your back, knees bent, feet hip distance apart and place the object between your knees, then squeeze your knees toward each other, and HOLD!


Now it’s your turn to give them a go! Trust us, you will definitely feel the body working!


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