Top 30 static (isometric) exercises for slimming and toning the body

Isometric exercises are exercises which involve static contraction of a muscle without any visible movement in the joint.

Energetic, dynamic exercises help to lose weight, get athletic, get stronger and healthier. But few people know that static exercises are not only able to bring the body in shape, but also to give you perfect abs, a firm butt and a point to work out all problem areas. The secret of statics in pumping deep internal muscles of the body, whereby you will get impressive results in no time.

Static exercises: features and benefits

Static or isometric exercises involve fixing the body in a certain position and holding that position for some time. Unlike dynamic exercises, static does not require committing amplitude movements to load muscles.

In the static exercise is due to the fixation of the body in a certain position, in which tense individual muscle groups. If it is important in the dynamics of the number of sets and repetitions, the static key is length of stay in a certain position. The correct static position is also important, otherwise the target muscle group will not work in full force.

What is the use of static exercises?

Use of statics is that it uses a different range of muscles than when performing dynamic exercises. During static training develops the deep muscles of the body, which few are included during various movements and can be only a targeted, continuous load in a static stationary mode.

The use of static exercises:

• harmonious development of the muscles
• strengthening of joints, ligaments and tendons
• increase strength and stamina
• a thorough study of the intrinsic muscles of the body
• the development of balance and coordination
• improved posture

As working muscles during static exercises?

Muscles are composed of slow and fast fibersthat respond to different type of physical activity. Fast muscle fibers involved in the movement of the body during cardio workouts or ordinary walk. Slow fibers are working during prolonged muscle tension in a certain fixed position.

For the harmonious development of the body it is important to train not only fast muscle fibers, that occurs during a standard power or cardio workout, but also under the influence of static exercises to develop slow fiber to obtain strong and healthy body.

Training in static mode not only tone the body but also promote weight loss, because they stimulate blood flow to the underlying muscles, causing the body to burn more calories.

How to perform static exercises?

Almost any exercise can be performed in static or dynamic option. For example, the plank is the top position of the body when you push UPS, and “chair” is a variant of the squat with fixation at the mid-point of the movement.

During static exercise, it is important to fully concentrate on the target muscles, for example, in the strap it is necessary to strain a press, and in the “chair” – the legs and buttocks. This technique helps to pump the body more effectively because the brain directly gives commands to the muscles and the result exceeds all expectations.

Static exercises can be included in standard practice or to highlight a particular day. The big advantage of static is that it can be done anywhere, because isometric exercises do not need additional equipment and plenty of space. You can perform classic bar chair, lunging and other exercises in any place and at any time.

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Where else used static exercises?

Isometric exercises are part of rehabilitation medicine, because they strengthen the ligaments, tendons and improving their elasticity, resulting in a positive impact on the development of balance and body coordination.

Static exercises are actively used during training of the core muscles, helping to shape a beautiful muscle profile in the press and a strong back. One of the most popular exercises in statics is the plank, which strengthens the whole body, but particularly effective for the press, as works the core and inner abdominal muscles. As a result, you not only get beautiful cubes, dream destinations, but a healthy spine.

Isometric exercises are also used in classical yoga, where the asanas are performed in a static format. Each pose is aged a certain amount of time, which correlates with the cycles of the breath. In various martial arts exercises in the statics is given a lot of attention, because it is isometric postures develop true power and form new neural connections between the brain and the body.

Static exercises are widely used:

• in trainings for relief
• yoga and Pilates
• in the training cor
• in rehabilitation training
• in the martial arts
• in the exercise for balance and coordination

Static exercises for legs and buttocks

We offer you a selection of static exercises that will help you focus to work on the muscles of the legs and buttocks. In addition, during the execution of any static exercises always actively involved core muscles, so the belly and back also will not remain without work.

At the end of section a exercise plan.

1. Squat

From a standing position, descend into a classic squat, trying to keep hips reached parallel with the floor. Do not squat too low, it gives an extra load on the knee. Keep your back straight, hands can be pulled or folded in front of him for balance. Tighten your buttocks, thighs and calves, feel how it works press. Hold the pose as long as possible, enough to start 30 seconds. It’s just a great exercise is working muscles of the lower body.

Modification for beginners: don’t squat deep, you can hold onto a chair for balance.

2. Sumo squat

Stand up straight and take a wide step to the side. Expand outside of the foot, heels towards each other, knees look to the side. From this position, do a squat, thighs should be parallel to the floor. Back straight, arms can be put on the waist or folded in front of him. Feel the tension in the gluteal muscles, the quadriceps, the hamstrings, the inner muscles of the pelvis. Fix the position for the maximum possible amount of time. The more disclosed the hips, the better the inner part of the legs.

Modification for beginners: as with the classic squats don’t squat deep, hold onto a chair for balance.

3. Chair

Lean back against the wall and start to squat to parallel with the floor, keeping a right angle at the knees and between the back and hips. Keep your hands free or pull out in front of him, back straight and relaxed. The load occurs on the lower body: thighs, calves, buttocks, lower part of the press. Keep the position for half a minute, trying each time to increase the time.

Modification for beginners: don’t squat deeply, put hands on hips.

4. Chair with raised leg

In complicated static squat at the wall you should straighten one leg, while remaining in the classic position of “chair”. Press the back against the wall and do a squat to parallel with the floor, bending your knees at a right angle. Then pull forward one foot, trying to keep her steady. Fix this position for a few seconds then relax and change legs.

Modification for beginners: lift the knee up, lifting your foot from the floor, but not straightening the leg.

5. Attack

In order to descend into the lunge, step forward and sit down. The knees of both legs should be bent at a right angle. Keep your backs straight, hands can be put on the waist or folded in front of him, to make it easier to keep balance. Hold the pose for half a minute, and then repeat the static exercise for the other leg.

Modification for beginners: hold onto a chair for balance, keep low the back foot.

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6. Lateral lunge

From a standing position take a wide step to the side with your right foot and bend it at the knee. Put your weight on the bent right leg, leaving the left straight. Keep the feet parallel to each other, do not cave in in the back, look straight. The hands can be bent in front of him to balance or to put on the waist. Maintain the pose with the maximum amount of time, switch sides.

Modification for beginners: hold onto a chair for balance, do not lower the lower the pelvis to the floor.

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7. Pistol

In a standing position arms out in front of you and slightly bend your right leg at the knee. Take a squat on the left leg, simultaneously pulling forward with the right, until it becomes parallel to the floor. For balance, lean forward without bending your back. Descend into a deep squat on one leg and hold for a few seconds then relax and repeat a static exercise for the other leg.

Modification for beginners: this exercise takes practice for sure, so for the beginning use support in the form of a chair and a comfortable amplitude.

8. The bridge and the bridge with one leg

Lying on your back, bend your knees and lift your pelvis up. Place the hands freely along the body, tighten your buttocks. Hold at the point of maximum muscle tension for half a minute or more.

To complicate static exercise of the bridge, while lifting lift the straight leg up. Hold the position for a few seconds, then repeat for the other foot. Complicated bridge is working the deep muscles of the pelvis and even better effect on the gluteus Maximus.

9. Leg lifts lying on stomach

Lie on your stomach and bend your knees at a right angle. Put your head on your forearms, to achieve maximum concentration on the study of the lower part of the body. Raise your leg up, straining buttocks and hamstrings of the thighs. Distract from the floor to the knees and upper legs. Fix the position for a maximum period of time, then relax.

Modification for beginners: perform this exercise first for one leg, then another.

10. Leg lift on all fours up

Get on all fours, lean on your palms. Raise bent leg, aiming the heel upwards and tensing the gluteal muscles. Elevate the foot above parallel with the floor, to feel the work the buttocks and hamstrings of the thighs. Hold a static exercise for half a minute, then repeat for the other foot.

Modification for beginners: don’t lift the foot too high up, put under the knee a soft towel.

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11. Abduction legs back standing

In a standing position, slightly bend your left leg and take her back. The Shin should be parallel to the floor. Keep your backs straight, hands on waist. Feel the tension of the quadriceps of the thigh and the gluteal muscles raised leg. Hold the pose for not less than half a minute, switch sides.

Modification for beginners: keep one hand on a chair or wall, do not lift the leg too high.

12. Leg lift forward

From a standing position raise your straight right leg in front of him, trying to reach parallel with the floor. Back straight, hands on waist. This simple but effective static exercise, straining almost all the muscles of the legs, but especially involves the quadriceps, hamstrings and gluteus. Secure the pose for half a minute.

Modification for beginners: to simplify this exercise, you can also hold the chair and raise the leg too high.

13. Swallow

From a standing position raise your straight arms up and lean forward while placing your right foot back. The result is hands, body and raised leg should reach parallel with the floor. The supporting left leg slightly bend the knee, to make it easier to keep the balance. Keep the position as long as possible, then repeat for the other side.

Modification for beginners: keep your hands at waist, raise a leg for height; you can also hold onto a chair for balance.

14. Lifting on tiptoe

In the standing position extend arms to the sides and rise up on tiptoes. Heels should be facing each other, legs stretched, back straight. This simple exercise static well is working the calf muscles and trains balance. The position is not less than half a minute, then relax.

Modification for beginners: abstain over a chair and keep your heels too high.

15. Sumo squat on toes

From a standing position take a wide step to the side, like a sumo-squats. Carefully raise up on your toes and hold in this position. The heels are turned towards each other, pointing apart. Keep your backs straight, hands fold in front of him for balance. Feel how tense the muscles throughout the lower body, particularly the calf, quadriceps, gluteal and adductor muscles. Hold the pose for a few seconds, each time increasing time interval. This exercise is particularly effective for girls, as it helps to get rid of problem areas on the inner side of the thigh.

Modification for beginners: abstain for a chair, not squat deep and don’t raise too high of a heel.

The execution plan static exercises on the bottom

Follow the suggested workout for legs and glutes 1-2 times a week. Can be combined with static exercise for the upper body and can perform exercises in a single day.

Option 1 (easier):

1. Squat: 30 seconds (2 sets)
2. Sumo squat: 30 seconds (2 sets)
3. Chair: 30 seconds (2 sets)
4. Attack: 30 seconds (for 1 approach on foot)
5. Side lunge: 30 seconds (for 1 approach on foot)
6. Lifting on tiptoe: 30 seconds (2 sets)
7. Leg lift standing forward: 30 seconds (for 1 approach on foot)
8. Abduction legs back standing: 30 seconds (for 1 approach on foot)
9. The bridge: 30 seconds (2 sets)
10. Leg lift on all fours up: 30 seconds (for 1 approach on foot)

Option 2 (complicated):

1. Squat: 40 seconds (3 sets)
2. Sumo-squat on tiptoe: 40 seconds (3 sets)
3. Chair with raised leg: 40 seconds (for 1 approach on foot)
4. Swallow: 40 seconds (for 1 approach on foot)
5. Attack: 40 seconds (for 1 approach on foot)
6. Pistol: 40 seconds (for 1 approach on foot)
7. Abduction legs back in a standing position: 40 seconds (for 1 approach on foot)
8. Bridge with one leg: 40 seconds (for 1 approach on foot)
9. Leg lifts lying on stomach: 40 seconds (3 sets)
10. Leg lift on all fours up: 40 seconds (for 1 approach on foot)

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Static exercises for the upper

In addition to exercises for the lower body we offer you a selection of static exercises to develop the muscles of the arms, shoulders, chest and back. It is important to note that during the execution of most of the following exercises included in the work and the muscles of the lower body.

At the end of section a exercise plan.

1. Push the wall with their hands

Stand facing the wall at a distance of one step. Make a lunge back with your left leg, the right slightly bent keep. Raise your arms up and push them into the wall in front of him. Transfer the body weight on the upper body, with a force pushing the wall with your hands, feeling how tense the muscles of the arms, shoulders, back and chest. Hold the position for half a minute, then repeat with the other leg for symmetry.

Modification for beginners: do not engage in excessive force, so as not to injure the wrist or shoulder joints.

2. Static push-UPS

Take the push-up position and do a classic push-UPS by bending the elbows. Tighten your back, abs, arms, not to lift the body up and prohibite spine. Hold at the bottom for a few seconds, then rise to starting position to repeat the exercise. Please note that the elbows during the static push-UPS look back, not to the side.

Modification for beginners: get down on your knees, spread your arms wide; for starters, you can stay in the pose for 10-15 seconds and gradually increase the interval.

3. Plank on hands

Get in push-up position, pulling the body in one line. Keep your back straight, not previsite in the waist and not lift the body up. The arms are straight, palms under shoulder joints. Do not ride up the neck, keep your head in line with body. Secure the pose for half a minute at the initial stage, then increase the duration.

Modification for beginners: get down on your knees, you can stay in plank for 10-15 seconds.

4. Plank Superman

“Superman plank” not only pumps all the body, but it trains the balance. To perform the exercise, stand in the support position and lift your left straight arm in front of him. Then raise your right leg and hold in this position for a few tens of seconds. Repeat the exercise in statics for the other side and rest.

Modification for beginners: don’t raise both an arm and a leg, you can first perform the exercise with a raised leg, then with a raised hand.

5. Plank on forearms

Plank on the elbows is similar to the classic version, but with support on forearms. Take the emphasis lying, then put your elbow on the floor and lean on them. The body should be stretched in one line. Arms, abs, legs tense. Stay in the pose for at least half a minute. Exercise should be done on a floor Mat, so as not to injure the elbows.

Modification for beginners: get down on your knees, you can stay in plank for 10-15 seconds.

6. Strap on one arm or one leg

A more complicated version of the strap on the forearms involves the lifting of an arm or leg with fixing the posture for a few seconds. Leaning on elbows, lift one arm in front of him and stay in this position for a few seconds, then change direction. Effective exercise in statics strengthens the upper body and a good load of hands.

No less effective option of static exercise is to raise one foot in the strap and staying for a few tens of seconds. This option strap in addition to upper body is working fine gluteus Maximus. Remember to repeat on both sides.

7. Side plank on forearms

Take the emphasis lying down, then get down on your elbows. Lean on your right forearm and lift the left side of the body. Hold the body weight on the supporting arm, resting on the floor side of the foot, while the left foot will place on the right. Pull the body in a straight line to reach parallel with the floor. Right forearm is tense, the left hand rests on the waist. Feel how tense press, back, muscles of the shoulder girdle, thoracic. Hold the pose for at least 15 seconds, then repeat for the other side.

Modification for beginners: lower knees to floor, lean on them, not on foot; you can rely on the top hand on the floor.

8. Side plank on hand

From push-up position move the body to the right side based on a straight right hand. The left lift up or lay it flat on the waist. Body pull in a straight line, resting on the floor by the edge of the foot. Strain your abs and back, feel how your muscles work upper body. Hold the pose the maximum amount of time, switch sides.

Modification for beginners: same as in the previous exercise, lower your knees to the floor.

9. The position of the table

Sitting on the floor, bend your knees, put your hands straight next to the body. Lift your pelvis up, forming a right angle at the knees. Body and thigh parallel to floor, shins parallel to the hands. Feel how the muscles of the back, abdominals, legs, buttocks. Do the exercise in statics and more than half a minute, then fall to the floor.

Modification for beginners: the first time can be a little lower buttocks to the floor, but as you strengthen the muscles pull the pelvis up, trying not to SAG with the body and forming the correct posture of the table.

9. Reverse plank

Sit on the floor, extend your legs, straight arms put on both sides of the body. Lift the pelvis up, straining buttocks, biceps of thighs and back muscles. Hold your body weight on straight arms, not slack in the housing. The legs should be straight and make a straight line with the body. Hold the pose for half a minute, and then scroll down.

Modification for beginners: same as in the previous exercise, first valid a little lower buttocks to the floor, but as you strengthen the muscles pull the pelvis up to prevent sagging of the hull.

11. “Hunting dog”

From a position on all fours, extend your straight right arm forward and do the same with the straight left leg. Keep the balance by pulling the body in one straight line. Keep your raised leg and arm parallel to the floor, bend press, back, chest, feel how they work all the muscles of the body. Fix the pose for half a minute, then repeat for the other side.

Modification for beginners: hold the first position with a raised leg, then with his hand; put under the knee a soft towel.

12. Superman

Lying on belly, lift straight arms up from the floor simultaneously lifting your shoulders and chest. Straining buttocks, lift up the legs, trying to tear off the floor of the thigh. Feel like working the gluteus, biceps of thighs and back muscles. Exercise strengthens the arms, legs, makes cor harder, pumping all the muscles of the back. Fix as much as possible, then scroll down.

Modification for beginners: stretch your arms along the body; the first time, you can keep your feet on the floor, lifting only the upper part of the body.

13. Boat

Lying on your back, pull straight arms behind head, legs are straight. A little lift direct hands upwards, simultaneously lifting your upper body off the floor. On the same height lift the straight leg, Contracting the abdominal muscles. The body should form an arch. Feel like works back, abs, leg muscles and arms. Hold the pose as long as possible.

Modification for beginners: stretch your arms at your sides, raise your feet slightly higher.

14. Area on the press

Sitting on the floor, raise the knees bent legs up. For balance stretch your arms without touching their feet. Hips, abs, back should be stretched. Do not round the spine, keep your head straight. Hold the pose for as long as possible.

Modification for beginners: slightly hold the feet with your hands, you can put down your foot is lower to the floor.

15. Area on the press complicated

Run a more complex version of the area, straight at the knees. The arms are stretched forward, but don’t touch feet. Lock position for a few seconds. Do not forget to regularly improve the execution time of static exercises to progress in the classroom.

Modification for beginners: for a lightweight option, you can run the previous version of the exercise.

The execution plan static exercises on top

Follow the suggested workout 1-2 times a week. Can be combined with static exercise for the lower body, and it is possible to carry out the proposed exercises in a single day.

Option 1 (easier):

1. Push the wall with their hands: 30 seconds (2 sets)
2. Plank on hand: 30 seconds (2 sets)
3. Reverse plank: 30 seconds (2 sets)
4. Forearm plank: 30 seconds (2 sets)
5. The position of the table: 30 seconds (2 sets)
6. Side forearm plank: 30 seconds (1 approach per side)
7. “Hunting dog”: 30 seconds (1 approach per side)
8. Boat: 30 seconds (2 sets)
9. Superman: 30 seconds (2 sets)
10. Area press: 30 seconds (2 sets)

Option 2 (complicated):

1. Static push-UPS (from knees): 40 seconds (2 sets)
2. Superman plank: 40 seconds (1 approach per side)
3. Side plank on forearms: 40 seconds (1 approach per side)
4. Reverse plank: 40 seconds (2 sets)
5. Boat: 40 seconds (2 sets)
6. Plank on forearms on one leg: 40 seconds (1 approach per side)
7. Superman: 40 seconds (2 sets)
8. Plank on forearms on one hand: 40 seconds (1 approach per side)
9. Area for complicated press: 40 seconds (2 sets)
10. Side plank on hand: 40 seconds (1 approach per side)

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