Sometimes, it is not necessary to perform difficult movements or dynamic exercises to achieve good muscle strengthening. And the intensity of the exercise is not always related to explosive movements, nor does it depend only on the use of weights.

The proof is the isometric exercisesan ideal option to gain strength, grow muscle and improve endurance without punishing the joints nor use any type of material.

What are isometric exercises?

This is a type of exercise in which the muscle remains in contraction, without movement or change in length. Unlike other exercises, in which the muscle lengthens and shortens, in isometric exercises you work statically, through a posture that involves some type of force or load.

Isometric exercises can be assetsthose in which the muscle generates force by pressing against an object – for example, the wall – or passivethose in which you have to resist a weight or maintain a static position. The best thing is that they are affordable and suitable even for those in rehabilitationin addition to the fact that they do not require any material, so they are ideal for training at home.

10 easy isometric exercises to do at home without equipment

Hold between 20 and 60 seconds in each of these exercises and perform 2-3 repetitions depending on your goal.

Abdominal plank

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You can work both in oneforearm plank as in a high plankon the hands. Hold the aligned posture for 30-60 seconds and rest to do two more repetitions. It is important that you keep your abdomen very activated at all times.

Isometric squat

It consists of performing a squat and staying in the flexion with the muscles activated as long as you can. Try to hold the isometric squat for 30 seconds and then return to the standing position and rest, before repeating two or three more times. Remember that in the squat you must maintain the trunk upright, the gluteus back and the knees open towards the tips of the feet.

Isometric pull-up

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It involves performing a pull-up and maintaining the position with your arms bent for 20 to 30 seconds. If you are not able to do it freehand, you can do a pull-up assisted with the help of a rubber band. Perform 2-3 repetitions.

Isometric push-up

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In this case it is hold pushup pose for 20 to 30 seconds and then return to the starting position of the flexion. If you are not able to get up again, you can try the version with knees or progress in movement supporting the body on the ground to return back to the starting position. Perform 2-3 repetitions.

Side plank

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The side plank consists of maintaining the body aligned with hips elevated and the only support in front of the arm or hand and feet. Hold for 30 seconds and repeat 2 or 3 times.

wall push

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Stand in front of a wall with one foot forward and your legs slightly bent to push the wall with your arms continuously for 20-30 seconds. Rest and repeat 2-3 times.

The V

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Lying on the ground, Raise your legs at 45º and elevate your trunk with your arms extended forward, as if looking for the V position. Hold for 20-30 seconds and rest and then repeat. If you cannot maintain the posture with your legs straight, you can flex them in a table position.

Isometric heel press

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It consists of standing up and raising your heels to hold them there for 30 seconds. To help you maintain balance you can extend your arms forward or towards the ceiling and raise them at the same time as the heels.

Isometric Biceps Curl

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This exercise consists of maintaining the contraction of the biceps, keeping the arm in a fixed position, without moving the forearm or the weight. You must stay with your arm at a 90º angle. If you don’t have dumbbells, you can use a water bottle.

Isometric stride

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Take a stride with one foot forward or backward and bend your legs until you are knees at a 90º angle. Hold the push-up for 20-30 seconds.

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