Top 20 Isometric Exercises For a Fit Body

Best 20 Isometric Exercises You Can Start Now in Your Home

With these exercises, you can hope to have a body like your favourite superstar. Consistency is the key to these exercises. These exercises are also known as Isometric exercises. But we will name them as THOR EXERCISES.

1. Plank

  • Lie down on your back with legs completely straight and hands beside your body
  • Now place your elbows on the ground so that your entire forearm is rested on the ground
  • Now raise your body using your core strength and by tightening your glutes such that your forearms and toes are the only contact points with the ground 
  • Hold this pose for 30 seconds
  • Lower yourself down and repeat the exercise 3 times. 

2. Sumo Squat

  • Stand upright and then spread your feet apart, a little more distance than the shoulders
  • The feet should be pointing at 45 degrees away from the body
  • Now bend down low much like when you sit on a chair
  • Get as low as possible until the thighs are parallel to the ground
  • Keep the glutes tight and the core strength to not allow bad posture to creep in
  • Make sure to push the buttocks behind and not push the knees forward. 

3. Split Squat

  • Stand upright in front of a step/bench and then place one leg on to the bench/step behind you
  • Now lower down the body until the knee of the rear leg (which is placed on the bench) is almost touching the ground
  • Hold this pose for 3 seconds
  • Now push back the body to the starting position
  • Make sure that the knee doesn’t go ahead than the foot
  • Make sure to keep the body straight throughout to reap maximum rewards

4. Wall Sit

  • Stand upright against a wall
  • Now crouch down to sit on an imaginary chair
  • The hands should be kept in contact with the wall at times 
  • Hold this position for 10 seconds
  • Get back to the starting position and repeat

5. Calf-Raise

  • Stand upright and then raise the toes
  • Hold the position for 3 seconds and return to starting position
  • Knees should be straight at all times
  • Make sure to remove the contact of the heel from the ground when raising the toes. 

6. Leg Extension

  • Quadriceps like those of Christiano Ronaldo are developed through this exercises
  • Sit on the chair with your back completely straight
  • Hold the chair from the sides
  • Now, push your legs against the rod.
  • Do 20 reps of this.

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7. Push Up

  • Assume the regular push-up position, except your feet should be slightly further apart from each other.
  • Keeping your arms, legs, and back straight, lift your hips in the air such that your body forms an inverted V. Make sure that the body is in a straight line with arms.
  • Move down towards the ground by bending the elbows. As your body moves towards the floor, form an arc in your back such that you are looking at the ceiling.
  • Assume back the original position by reversing the movement.

8. Forward Lunge

  • The forward lunge is an extension of Static Lunge
  • Stand upright and from this position take one stride forward with one leg while keeping the other leg at the original place
  • Now lower down the body such that the leg which was behind (in the original position) is now touching the ground or almost touching the ground
  • Hold this position for 3 seconds
  • Now push back to the normal position where you come back to the position where both the feet are parallel to each other
  • Now take the stride forward with the other leg and repeat the exercise 10 times

9. Dumbbell Curl

  • Stand upright and hold rice sacks in both hands such that the sack in both hands are held in front of the thighs and palms facing outwards
  • Rise the sacks by flexing the elbow joint to the level of the shoulders
  • Hold the pose for 3 seconds
  • Lower the sacks down to starting position with the help of the elbow and repeat
  • Avoid any jerk by completing the exercise at a smooth pace

10. Bench Press

  • Lie flat on your back on the weight bench
  • Now, lift the bar overhead
  • Make sure your grip on the bar is a little more than the distance of your shoulders. This will ensure that when the bar is on the top your hands are in line and below the elbows.
  • This formation will ensure that the ergonomics is perfect and the force is maximum on the bar.
  • While you are pushing the bar up, make sure to breathe out.
  • Concentrate on the ceiling and make sure that the trajectory of the upward path is straight.
  • Make sure to choose the appropriate weights elsewise you may cause severe injuries.
  • This exercise will help develop your shoulders, chest and biceps.

11. Dead Hang

  • Hang from a high horizontal bar with the palms facing away from you.
  • Keep your body straight and cross your feet.
  • Pull yourself up, hold for a few seconds and then gradually return to the initial position.
  • Use only your arms to pull yourself up. Avoid jerk movement.

12. Pull Up

  • Hang from a high horizontal bar with the palms facing away from you.
  • Keep your body straight and cross your feet.
  • Pull yourself up, hold for a few seconds and then gradually return to the initial position.
  • Use only your arms to pull yourself up. Avoid jerk movement.

13. Inverted Row

  • Make use of horizontal bars in a playground or any elevated surface where you can grab and hang from the surface
  • Get underneath the bar/ surface and use both your hands to grab its edge from the underside. Your feet should touch the ground. Have your palms face away from you.
  • Pull yourself up to touch the table with your chest.
  • Get back down slowly after holding for few seconds.
  • Avoid jerk movement of upper body to lift yourself up.

14. Hanging Leg-Raise

  • Find yourself a slightly elevated rod like a tree branch or a rod that is more than a foot off the ground than your height
  • Grab this rod by your hands and now hang yourself in the air 
  • Now push your knees perpendicular to the body in the air
  • Do the exercise slowly enough to not swing in the air and so that it develops the abs muscles
  • It will lot more difficult than the knee tuck exercise

15. Hollow-Body Hold

  • Lie on the ground and make your back complete straight
  • Now from the rest position raise your legs in the air
  • Simultaneously, raise your torso in the air.
  • In the raised position make sure that your hands are also in the air
  • Use all your core strength to keep the position intact
  • Hold this pose for 10 seconds
  • Repeat this exercise 3 times

16. Good Morning

  • Here you have to place a weight bar on the back of your shoulders
  • If you don’t have that then you can place a heavy object on the back of your shoulders
  • Lower down your torso and bend your legs to get into a squat position.
  • Make sure to push your torso in front a little to ensure that the weight bar does not fall.
  • Make sure to have a good grip of weight bar with hands.

17. Goblet Squat

  • Stand upright and hold a weight with both hands
  • Now slowly bend down into the squat position
  • Now try and hold that pose for 10 seconds
  • Keep the weights in front of your chest at all times
  • The back should be upright as if you seating on a chair.

18. Lateral Weights Raise

  • Stand upright and hold dumbbells in both hands such that the weights in both hands are held in front of the thighs
  • Pull the hands apart till the point where they are parallel to the ground 
  • Hold the pose for 3 seconds
  • Lower the hands down to starting position and repeat
  • The elbows must be slightly bent throughout the exercise to avoid jerk

19. Upright Row

  • Stand upright and keep your feet as much distance as shoulder’s away
  • Now take a rod with weights and raise it from your chest level to your shoulders level
  • Make sure to grip the rod from outside to inside meaning that your palms should face your body
  • By flexing your elbow you may rise the barbell

20. Glute Bridge

  • Lie down on the ground on your back and put your hands on the ground beside your body
  • Bend your knees to make a 90-degree angle
  • Raise your hips by pushing the ground by the heels and using your glute
  • Take the hips as high as possible with the heels and hands never leaving contact with the ground
  • Upon reaching the peak hold the pose for 3 seconds and then lower your body to the starting position

Main Image Source: Pixabay

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Max Ignatius Atlas
Max Ignatius Atlas
Play for the WIN-WIN.


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