Also known as static
strength training, isometric training involves intense static
positions in which there is no shortening or lengthening of the
muscle and its associated joints. Isometric exercise is great for
beginners and seasoned fitness buffs because it is safe on joints and
can build strength and create tone.
Isometric exercises
build strength by holding the muscle contraction against resistance,
using only body weight or you can add extra weight once the body only
weight becomes less challenging. Isometrics are also great for
improving body awareness, posture and movement.
I have for you, a leg
burning challenge to try in the gym or at home this week. This set
of four isometric lower body exercises will focus on boosting muscle
endurance and strength. Make sure to start and end the workout with
a decent warm-up and cool-down.
ISOMETRIC CALVE RAISES
This one is ideal for
strengthening the outer most muscle that defines the size and shape
of the calves.
Stand upright on the
edge of a step or bench with your feet shoulder width apart and knees
straight. Rise up onto the toes and try to balance your body weight
on the balls of your feet. Hold that position for 10 seconds, or
longer depending on your fitness level, then slowly lower you heels
down until you feel a stretching in the calve muscle. Repeat the
exercise. Aim for 3 sets of 5 reps.
SPLIT SQUATS
This one focuses on the
quads and glutes to promote muscle and strength gains.
Step forward into a
lunge position and make sure all toes are pointing straight ahead.
Now sink down until legs are at 90 degrees and hold that position for
30 seconds to 1 minute. Push back up to starting position and change
sides. Aim for 3 sets on each side.
ISOMETRIC WALL CHAIRS
This is a challenging
exercise that targets the entire lower body. It's ideal for
increasing strength and endurance in the calves, glutes and
quadriceps.
Start by standing with
your upper back and back of head pressed against a wall, with your
feet placed about 2 feet out from the wall. Holding your arms across
your chest, slowly lower down the wall by bending your knees until
your thighs are parallel to the floor. Hold this position for 30
seconds to 1 minute before returning to the start position. Rest for
10 seconds and repeat for a total of 3 sets. If you need this to be
more challenging, lift one heel for a few seconds and then the other.
ISOMETRIC LEG
EXTENSIONS
This targets the
quadriceps at the front of the thigh and hip flexors. Performing
this exercise correctly requires a strong static contraction of the
core and good range of motion in the hamstrings.
Start by sitting with
your tailbone firmly against the back of a firm chair with hands
resting on the chair at your sides. Both feet flat on the floor and
looking straight ahead, slowly extend your right leg out in front and
contract the quadriceps muscle by flexing your foot and toes back
toward your shins as much as possible. Hold this position for 10 to
20 seconds before lowering your leg to the starting position. Aim
for 3 sets of 8 reps per leg.
