Video Series: Isometric Exercises
According to research published in the British Journal of Sports Medicine, it was “found that static isometric exercises— where you engage muscles without moving, such as the wall squat and static plank— might be more effective than other workouts, when it comes to lowering blood pressure.” Over the next two weeks, we’ll show you how to perform the wall squat/sit and several variations of isometric/static planks.
In this series:
Isometric/Static Plank Variations
Begin in a traditional plank position with your forearms on the ground, elbows directly under your shoulders, and your body in a straight line from head to heels. Engage your core muscles and maintain a tight, straight posture. Hold for 15 to 30 seconds.
Slowly rotate your body to one side without allowing your hips or knees to touch the ground and hold the side plank position for 15 to 30 seconds. Then, return to the starting plank position. Repeat the side plank on the opposite side. Keep your core engaged throughout the exercise to maintain stability.
The wall sit exercise is a simple yet effective lower-body workout. To perform it, start by finding a clear wall space. Stand with your back against the wall and then take a step or two forward, roughly about two feet. As you stand against the wall, slowly slide down until your knees are at a 90-degree angle, mimicking the position of sitting in an invisible chair. It’s important to maintain proper alignment, so ensure your back remains flat against the wall, and your knees are directly above your ankles, avoiding any forward movement. Hold this position for as long as you can, aiming for at least 30 seconds initially, and then gradually increase the duration as your strength improves. This exercise effectively engages your quadriceps, hamstrings, and glutes, making it an excellent addition to your lower body workout routine.