Slot these exercises into your regimen to power up your workout
There’s an old saying that if you do what you always do, then you’ll get what you’ve always got. The same is true for exercise – if you don’t change the way you train, you’ll plateau.
Isometric exercises – where you hold a position to lock muscles and joints in place – are great ways to shake up your routine.
Why do isometric exercises?
Most of your workout should include isotonic exercises – ones where the muscles contract and relax as the joints flex and extend. These lead to muscle growth and an increased metabolism. However, not every task you do works this way. Carrying shopping or holding a child force our muscles to contract, yet there is often no flexion and extension of joints. Throwing in a few isometric exercises will help you become better at these types of tasks.
Why? This will test your mind as much as your thighs.
How? A squat is also a core exercise, so stay tall through your torso and lock on your core muscles. Have your feet shoulder-width apart and shoulders back and down.
Squat as if you are sitting down, with the majority of your weight through your heels. When your thighs are vertical, pause and hold here, then rise.
Why? If you can’t hold a strong prone posture, the likelihood is you can’t adequately engage your core.
How? Go into a push-up position resting on your forearms. Look to a point just in front of your hands. Engage your core muscles and lengthen your lower back to fight downward sag. Breathe normally throughout.
Guide: Beginner at least 30 seconds, intermediate at least 90 seconds, advanced 5 minutes or more.
Why? This focuses a little more strongly on your obliques.
How? Lie on your side with your body straight, leaning on your elbow. Have your knees straight and brace your core, front and sides – imagine a large belt around your waist is being pulled tight. Raise your hip off the ground to form a straight line, from shoulder to knee. Ensure your head is in posture.
Guide: Generally about half the time of the plank/bridge.
Why? Strengthening the ability of your body to resist rotation is perfect for sport and life.
How? Use a cable machine or resistance band. Stand with feet perpendicular to the cable. Step away so there is adequate resistance. Using both hands, with elbows near straight, rotate your torso. When your obliques lock on under the tension, pause and hold. This movement is purely rotation; avoid lunging laterally.
Guide: Aim for 20 to 60 seconds each side. Once you can achieve this, up the resistance.
Why? The majority of isometric core exercises are prone (down facing). This supine (face up) exercise evens things out a little.
How? Sit with knees bent to 90 degrees and heels on the ground. Imagine you have an apple tucked under your chin. Maintaining this positioning, tilt your torso back about 20 degrees, hold for 3 to 10 breaths then come up. In general, the lower you go the better, but if you feel pain in your lower back you have tilted further than your core can handle.
Guide: Do 5 to 10 reps.