Get Stronger Without Moving A Muscle

Believe it or not, there is a simple way to increase your muscular strength and endurance without moving a muscle.

Many people believe that in order to improve your fitness you need to run kms each day, or perform burpees and box jumps until you collapse in a heap. Although there is a place for this sort of training (and it’s kinda fun), there are some very simple exercises that require no movement, and in fact call for you to stay completely still.

An isometric exercise is one which increases strength without changing the length of the muscle. These exercises require you to exert force against an immoveable object (e.g. a wall, the floor) in a strong but motionless action, demanding muscle tension without any actual movement. For example press your hands together in a prayer position as hard as you can for 10 seconds. You just performed an isometric exercise, strengthening your chest and arms without moving a muscle. Your body was placed in a static position in which the muscle fibres were activated, but since there were equal forces against each other, there was no movement.

Benefits of Isometric Exercises

No equipment required. Resistance is provided by your own body, a wall, the floor, a friend.
Reduced chance of injury. As isometric exercises don’t require explosive movements or repetitive impact, it is a very safe way to train.
Requires very little space. Simply a small square of carpet or grass and you are set.
Effective. If you have ever held a plank position for a period of time, you would know that you can work up a good sweat without moving a muscle. Isometric exercises have been found to assist in weight loss, increase overall strength, improve fitness and even decrease blood pressure.
Time saving. With so many muscle fibres activated at the same time, isometric exercises can really shoot your heart rate up.

Examples of Isometric Exercises

Plank and variations

The plank requires the activation of almost all muscle groups in the body. There are also a number of variations of the plank which can take it from basic to highly challenging in just a few steps. Start with a simple knee plank, holding your body weight on your elbows and knees, creating a diagonal line from your shoulders to knees. Then progress and try a plank on your elbows and toes. You can try a side plank or single arm / single leg plank. The main thing in any of the plank variations is to ensure the lower back is supported at all times. Start holding for 15-30 seconds then build it up as you get stronger.

V-sit hold

This exercise also works on core strength. Begin in a seated position with your knees bent, feet on the floor. Tilt your pelvis under and rock back slightly so your feet come off the floor and you are balancing in a V shape. If you can, straighten your legs to a 45 degree angle. Reach your arms forward so they are parallel with the ground. Hold this position for 15-30 seconds. A modified version is to keep the knees bent so your shins are parallel with the floor.

Wall sit

This is a great exercise to improve leg strength. Stand with your back pressing against a wall. Slide downward into a squat position by moving your feet forward until your knees create a 90-degree angle and your hamstrings are parallel to the floor. Hold this position for 30 seconds – 1 minute (or to fatigue).

Isometric push-ups

For a great way to improve upper body strength, give this a go. Start in a push up position, then bend your elbows and lower yourself towards the ground to the point where you can hold the position for 15 seconds or more. Repeat this static hold 2-3 times.

Glute bridge hold

As its name implies, the glute bridge hold strengthens the muscles of the bottom. Lie on your back, knees bent, feet flat on the floor. Lift your hips up to create a diagonal line from your knees down to your shoulders. Push into your heels. Hold at the top with your abs engaged and glutes squeezed. Hold for 30 seconds – 1 min. For a more advanced version, try a single leg glute bridge.

Superman

This exercise hits all the posterior muscles, from the hamstrings to the glutes and all the way up the back to the shoulders. Lie facedown with your arms extended straight overhead, your legs extended straight. Simultaneously lift your head, chest, arms, and legs up, so you’re in a Superman-style flying position, keeping your head in line with your spine. Hold for up to 30 seconds, and repeat.

A combination of these 6 exercises completed a couple of times a week is a great addition to your strength program. Give it a try today.

by Angie Black