Forget about sit-ups and crunches. To build strong and stable abs, we know that adding isometric exercises to your strength training routine can help you build a stronger body. In fact, isometric exercises can help improve speed and power because your muscles have to actually work and keep working to sustain movement. As an example, let’s sit on a board or a wall and think.
Isometric exercises are also great for people recovering from injuries and wanting to strengthen their bodies. You’ll benefit from stronger joints, healthier bones, and better stability, endurance, and balance.Several evidence Isometric exercise suggests that if done regularly with proper breathing, it may further lower blood pressure.Learn more about Isometric vs. Isotonic Exercise: Which is Better for Strength and Muscle Building? explainer.
But which isometric ab exercises are best for your core? Curious to know more, I saw this 4 minutes The video shows how to do 16 different isometric ab holds. Then each exercise he performed for 1 minute to create a great 16 minute ab workout.
What are the best isometric ab exercises?
chair hold: For this exercise, start by lying on your back with your legs on a table. Place your hands on your knees and tuck your legs in while pushing back with your thighs. Please wait here.
Boat hold: For this exercise, you will be in a V-sitting position. To do this, start by sitting on your sit bones, bend your knees, place your feet flat on the floor, and lean back to engage your abdominal muscles. From here, twist and hold one elbow against the opposite knee.
Rotating one-leg V-up hold: Lie on your back and lift your legs up towards the ceiling. At the same time, lift your head, neck, and shoulders off the floor and extend your arms by your sides. Lower one leg to the floor and raise your arm to touch the opposite leg. You should still be picking it up. Please wait here.
Splinter Hold: For this exercise, start in a V-sitting position and extend one leg out from your body. Keep your torso stable and keep your arms bent in a running motion so that one elbow is higher than the other.
Crunch hold: Lie on your back and lift your feet up toward the ceiling so that your toes touch. Extend your arms to lift your head, neck, and shoulders off the floor and reach toward your toes. Hold this position.
Long lever plank: Keep your hands slightly away from your body for this exercise while staying in a plank position. Keep a straight line from your forehead to your heels and be aware of your core.
Cross Knee Body Plank: For this exercise, start in a plank position with your hands on your hands and cross one knee under your body to touch the opposite elbow. Hold this position. If you do this exercise as part of your workout, switch sides midway through.
V uphold: For this exercise, start in a seated position and lean back into a V-up position until you feel a tight abs. Keep your back straight and lift your feet off the ground so your body forms a V position. Extend your arms toward your legs and hold them.
wiper hold: variation of wiper abdominal exercise. First, lie on your back and extend your legs toward the ceiling. Keep your torso still and lower your extended leg by your side, keeping your leg a few feet off the ground.
plunge plate: To do the plunge plank, bend your elbows into a plank position and squeeze your abs. Gently round your upper back and tuck and hold your hips.
Lean back and straighten your legs: For this exercise, start by sitting on the mat with your feet away from your body. Tilt your upper body back and extend your arms toward your legs. From here, hold one foot off the floor with your leg extended.
lower forearm ab plank: Lie on your back and put your weight on your elbows. Squeeze your abs and lift both legs off the floor. Please wait here.
Forearm scissors: Starting in the same position as above, work your core to lift one leg up to the ceiling and extend the other leg away from your body, lifting it off the floor.
kick through hold: For this exercise, start in a bear plank position on your hands and knees. Kick one leg directly under your body and keep the leg straight.
High Plank Bird Dog: This exercise will work your abs and lengthen your back into a high plank position. From here, lift one hand off the floor and extend your arm in front of you. Please wait here.
I Tried These 16 Isometric Ab Exercises – Here’s What Happened to My Core
I never expected these 16 exercises to train my core so much. Compared to workouts that involve burpees and jump lunges, there’s still power here, and after a few minutes my core really starts to shake. I could feel my transversus abdominis (the deepest core muscle) working hard to keep my body still. In some exercises (kicking out a hold, I’m looking at you) I had to stop and keep resetting every time. Few seconds.
For beginners, we recommend holding each exercise for 20-30 seconds, switching sides as needed and building up. If you’re looking for a killer bodyweight ab workout, try this one. You will soon be able to feel it in your core.
