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You may not have to be changing positions every two seconds, but your body will feel the effort as if you had.

If you are one of those who hates running , jumping or doing a thousand repetitions of an exercise, there is a workout to stay in shape with which you won’t have to do any of that. In fact, the beauty of this routine is that you don’t have to move too much but rather hold a position for a certain amount of time.

For some reason, the Madrid center Reto48 describes the famous isometric exercises also as “playing the statue,” because in a way that’s what it’s about. According to Sara Álvarez, trainer and co-founder of the center, “they are tensions that are carried out with a specific muscle or muscle group. During its development, the muscle does not noticeably change its length and the joint involved in the exercise does not move. Although they can develop some strength, what they do is maintain it.”

In addition, it is a routine that helps muscle development and toning, and also “to improve stabilization and its great advantage is that it can be done when there is an injury or in case of arthritis since this muscle strengthening helps reduce pain and to improve physical function,” explains Álvarez.

If you are one of those who wants a workout to stay in shape that doesn’t require too much time, equipment, or space , then it may also be ideal for you. They are short exercises and their function is to strengthen specific areas of the body, but with the right choice for the routine you can work practically everything.

The best isometric exercises

The key is to hold the position for as long as we can and complete 5 sets . Those who are just starting out can try 20-30 seconds and once the body asks for more, increase by 10 seconds until reaching one minute.

Plank: Support your body on your forearms and the balls of your feet. Contract your glutes and core and avoid raising your hips.

Side plank: do both sides, supporting the body on one forearm and one foot.

Abdominals: lying face up, put your legs at 90º and raise your trunk with your arms stretched. Maintain balance with your glutes.

Squats: leaning on a wall, lower yourself until your legs are at 90º.

Hip elevation: as if you were going to perform a hip-thrust, lying on the floor, raise your hips and hold the position for 20 seconds.

With these exercises you will work your legs, glutes, core, arms… You won’t move much, but your body will certainly notice it.

[via GQ Spain]

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