Isometrics is an exercise that serves to strengthen, hypertrophy and muscle stability, in addition to improving balance, posture, range of movements and reducing stress.
This exercise is done with the person remaining motionless and fixed in a position, such as plank, squat or sit-up, for a short period of time, causing specific muscles to be contracted, without overloading and moving the joints.
Isometrics, also called isometric exercise, can be done at the gym, at home or outdoors, and it is important to have guidance from a physical education professional to avoid injuries.
What is it for
Isometric exercises have several health benefits, such as:
- Strengthen and stabilize muscles;
- Increase muscle strength;
- Promote muscle hypertrophy;
- Improve balance, posture and range of movements;
- Activate several muscle fibers at the same time;
- Increase physical resistance;
- Improve posture;
- Improve athletes’ performance.
Furthermore, isometrics is also widely used in physiotherapy for people with joint injuries or problems, such as arthritis, low back pain, knee, neck or shoulder injuries, for example.
Despite having many benefits, it is recommended to consult a cardiologist before starting training, especially people who have high blood pressure or heart problems.
If you want to start isometric training, make an appointment with a cardiologist in the nearest region:
Taking care of your health has never been easier!
Does isometric exercise help you lose weight?
Isometric exercises, by helping to promote muscle hypertrophy and increase metabolism, can promote weight loss.
However, these exercises alone do not lead to weight loss, and must be associated with aerobic and weight training exercises, in addition to a balanced diet guided by a nutritionist, to promote calorie deficit and healthy weight loss. Understand what a calorie deficit is and how to do it.
How to make
The isometric exercise is done with the person remaining in the same position for a few seconds, statically, without moving, as in the case of planks or squats, for example.
Isometrics can be done with your own body weight or using an object, dumbbell, kettlebell, ball, shin guards or weighted bar, for example, as instructed by the physical education professional.
Main isometric exercises
Some examples of isometric exercises are:
1. Isometric squat
The isometric squat is an exercise that mainly works the glutes, thighs and abdomen.
To do the isometric squat you must:
- Standing, feet apart, shoulder-width apart. The back should always remain straight and the abdomen contracted;
- Slowly descend by bending your knees, leaning your torso slightly forward and pushing your butt far back, as if you were going to sit on an invisible chair;
- Go down until your knees are at a 90-degree angle and do not extend beyond your toes;
- Your arms should be stretched out in front of your body, parallel to the floor;
- Stay in this position for 10 to 15 seconds and return to the starting position.
The execution time of the isometric squat can be increased gradually, according to the person’s physical condition.
2. Isometric plank
The isometric plank helps to strengthen the abdominal and core muscles, it is also considered a complete exercise, that is, it works other areas of the body, including the back.
To do the isometric plank you must:
- Lie face down on a yoga mat and then elevate your body;
- Support only your forearms and toes on the floor, always with your abdomen and glutes contracted and your head and body straight, aligned with your spine;
- Stay still in this position for as long as you can.
You can start the isometric plank for 30 seconds and gradually increase the time.
There are also variations of this exercise, which can be done in the plank position, but with one leg elevated, or the isometric side plank.
In the case of the lateral isometric plank, the body must be on its side supported on the arm, which must be bent.
3. Isometrics on the wall
Wall isometrics can be performed as a variation of isometric squats and performed with your own body weight or with the use of a ball or dumbbell, for example.
To do the isometric wall squat, you must:
- Standing, lean your back against the wall. Legs should be shoulder-width apart;
- Slowly descend by bending your knees, with your spine resting on the wall;
- Your knees must form a 90-degree angle and not extend beyond your toes;
- Your arms should be stretched out in front of your body, parallel to the floor;
- Remain in this position for a few seconds.
If using a ball to do isometric wall squats, the ball must be positioned between the wall and the person’s back.
When using a dumbbell or other type of weight, you must hold it with your hands, and your arms must be stretched out in front of your body.
4. Superman in isometrics
The superman exercise in isometrics, also known as “superman”, simulates the position of superman flying and works on strengthening the lower back, in addition to the muscles of the arms, chest, abdomen, glutes, hips, hamstrings and shoulders, improving posture and flexibility.
To do Superman in isometrics, you must
- Lie on the floor face down (face down), with your legs stretched out, arms extended above your head and palms facing down;
- Contract the abdomen, glutes and lumbar spine;
- Raise your arms and legs back, as if you were going to fly;
- Maintain this position for 2 to 5 seconds and return to the starting position;
- Repeat this movement for 1 minute.
It is important that the head is aligned with the spine and, therefore, it is important to keep your eyes on the floor. Furthermore, the elevation of the legs and arms should not exceed 20 cm from the floor.
5. Isometric bridge
The isometric bridge helps stabilize the core by working the glutes, back and abdomen.
To do the isometric bridge, you must:
- Lie on your back, with your arms aligned with your body, bend your knees and place your feet on the floor with your heels aligned with your knees;
- Contract your abs and glutes and raise your hips off the floor until your body forms a straight line from your knees to your head;
- Hold this position for 30 seconds and lower your hips;
You can do 2 sets of 30 seconds each.
6. Isometric sit-ups
The isometric V sit-up is an exercise to strengthen the abdominal muscles and body balance, and is best suited for people with more experience in training.
To do the isometric V sit-up, you must:
- Lie face up on the floor or on a yoga mat, for example;
- Contract your abdomen and raise your legs straight, with your knees slightly bent;
- Raise your torso, as if you were going to do a classic sit-up. Your arms should be straight, aligned with your legs.
- Stay in this position for 20 seconds and gradually increase the time to 30 to 60 seconds.
When performing the isometric V sit-up, it is important that the spine and neck must be straight, and the abdomen contracted, to avoid injuries.
Possible risks
Although isometric exercises are done with the person standing in the same position for a few seconds and do not overload the joints, this type of training has risks, such as worsening existing joint injuries or causing spinal injuries, for example.
This can happen mainly when the person does not perform isometrics in the correct position and without guidance from a physical education professional or physiotherapist.
Who shouldn’t do
Isometric exercises should not be done by people with heart problems or high blood pressure, as they can increase peripheral vascular resistance and blood pressure.
In these cases, you should consult a cardiologist before starting isometrics or any other type of physical exercise, to perform them with medical guidance and in a safe manner.
Furthermore, isometric exercises are not recommended for children, people with sedentary lifestyle habits or the elderly.
