Most exercises you do during a workout need movement, such as squats, lunges, deadlifts, bench presses, shoulder presses, and so on. There is, however, a subcategory of workouts that entails almost no motion whatsoever. They are known as isometric exercises for abs. A plank is the prototypical example of this. Your abs, obliques, and pelvic floor work together to maintain your body weightlessly suspended in a perfect line from head to hips to heels.
Despite the lack of movement, your muscles are certainly engaged. After exhausting your abs with crunches, Russian twists, and V-ups, personal trainer April Whitney suggests adding one of the five isometric exercises for abs below your core program. Before you know it, you'll feel the pain's full force.
How to Build a Powerful Core with Isometric Exercises for Abs?
1. Pillar Hold
Move your hands so that they are flat on the floor and your arms are completely stretched in front of you. This is the peak position of a push-up.
Your hands should be separated by a distance equal to the breadth of your shoulders, and there should be a straight line running from your head to your heels.
Put some upward pressure on your shoulder blades to bring your scapular forward. Squeeze your glutes and tuck your pelvis beneath.
Maintain for at least thirty seconds.
Put both of your feet on the ground, and place your forearms on the ground at a distance of one shoulder width apart.
You should lift your torso off the ground by pushing up into your elbows, leaving just your forearms and toes on the ground.
The top of your head should be in line with the bottom of your heels while performing isometric exercises for abs, and your shoulders should be positioned such that they are precisely over your elbows.
Maintaining a posture that is healthy for your lower back requires that you keep your glutes engaged. This means your hips should not be lifted into the air or allowed to droop downward.
Maintain for at least thirty seconds.
Relatable Read: Your Guide To The Perfect Plank
You have the option of making this move on dip bars or the floor while performing isometric exercises for abs. To begin practicing this exercise, you should begin by doing it on the dip bars since this is an excellent beginning position.
Begin by placing one hand on each dip bar, and support your body weight by fully extending both arms and bringing them down to your sides in a straight line. At this point, your body should be hanging in a perfectly straight line.
Raise your legs till they are perpendicular to the ground while maintaining a straight position. If the version with straight legs is too difficult for you, consider doing the exercise with your knees bent while maintaining your legs shoulder-width apart; in other words, elevate your knees rather than your straightened legs.
Extend through the chest and attempt to bring the hips forward as you do so.
Maintain for at least 15 seconds.
To begin, find a comfortable position on the ground with your knees bent and your feet planted firmly on the ground in front of you.
Raise your feet off the ground and roll onto your buttocks to complete the isometric exercises for abs.
While keeping your spine in a neutral position, stretch both your legs and arms until they are completely straight and are running parallel to one another.
Your body and your legs should create the form of a "V."
Maintain for at least twenty seconds.
5. Dead Bug Hold
Lie on your back and lift both your legs and your arms into the air in a vertical position while performing isometric exercises for abs. Both of your arms and legs should be completely extended, with the distance between your legs being equal to the breadth of your hips.
From this starting position, you should scoop your lower abs by tilting your pelvis inwards. At the same time, you should remove any arch from your lower back and flatten your spine on the ground.
Pull your belly button into your spine to strengthen your core with isometric core exercises.
Bring your thighs as close to the ground as you can while still keeping your back straight and maintaining a flat position.
Maintain for at least sixty seconds.
6. Half Dead Bug Hold
Place yourself on your back and lift your arms and legs off the ground.
You should have a 90-degree bend in both your hips and knees, with your legs hip-width apart and your knees and hips bent to 90 degrees.
Put one palm on top of the other on each of the thighs.
Maintaining a flat back on the mat, press your hands into your knees in a gentle and controlled manner to generate tension that you will need to resist.
7. Warrior III Pose
Take a split stance in front of me (one leg forward, one back).
You should transfer your weight to your front foot, which will cause your rear foot to rise onto its toes.
To begin, your arms should be at your sides with a tiny bend in the elbows. It is the correct starting position.
All your weight should be transferred into your front foot, and your back foot and leg should be lifted off the ground as you hinge forward at the hips while maintaining a small bend in the front knee and concentrating your weight on the heel of your front foot. Do this while slowly hinging forward at the hips.
Take note that the only way your back leg should rise is as far as your hip hinges or as far as your chest moves down to keep your body in a straight line from your head to your back foot.
Once your body is parallel to the ground, and you are in a posture that allows you to remain steady and safe, extend both of your arms forward so that they are reaching toward the ground in front of you.
Keep this position on each side for at least 15 seconds while performing isometric exercises for abs.
8. Bear Crawl Hold
Position yourself on the floor with your palms facing up.
Keep your knees slightly wider than hip distance apart and aligned with your hips.
Spread your fingers wide and place your hands on the floor beneath your shoulders.
Raise your knees about an inch off the floor while keeping your back straight and your lower abs engaged.
Keep your breath for at least thirty seconds.
You can't go wrong with these few static isometric exercises for abs. The most effective method is doing exercises for abs and other types of physical activity. Though they help, isometric exercises for abs aren't enough to achieve your fitness goals without supplementation. In addition to building strength, iso ab exercises are beneficial for improving posture, recovering from injuries, maintaining equilibrium, and strengthening the mind-muscle link.
Suggested Read: 11 Balance Exercises For Seniors To Stay Active!
Frequently Asked Questions (FAQs)
Q1. Do Isometric Exercises help with Abs?
The abs benefit greatly from isometric exercises for abs like the side plank. The majority of the exercises you do during a workout need movement, such as squats, lunges, deadlifts, bench presses, shoulder presses, and so on. There is, however, a subcategory of workouts that entails almost no motion whatsoever. They are known as isometric exercises.
Q2. Do best Isometric Ab Exercises help more than regular ones?
Compared to dynamic isometric core exercises, isometric exercises are less risky and more productive. By building muscle around the spine, you may increase its resistance to bending under the weight. This study's findings imply that isometric core exercises are preferable to dynamic training for increasing torso stiffness.
Q3. Can we trust the best Isometric Ab Exercises?
Maintaining muscle mass and strength using isometric workouts. As a bonus, they can also gain muscle, but not very efficiently. Additionally, they may be executed at any given location.
Also Read: 6 Isolation Exercises And Their Benefits