20 Benefits of Isometric Exercise and the BEST Isometrics Exercises

20 Benefits of Isometric Exercise and the BEST Isometrics Exercises

If you’ve ever held a plank, then you’ve also done an isometric exercise.

Put it simply, isometric exercise is any type of exercise that holds the body in one position. The muscles are contracted but do not change their length as you hold the position. The affected joint doesn't move.

For example, when you hold a plank, you’re contracting the muscles in your core, legs, and upper body to hold you up while remaining in the same position.

Watch till the end of this video and I will tell you the 20 benefits of isometric exercises and will demonstrate to you some of the best and the most effective isometric workouts .

Check with your health care provider before beginning isometric exercises if you have high blood pressure or any heart problems. Avoid holding your breath and straining during any weight training exercise. This may cause a dangerous increase in blood pressure.

If you’re interested in improving your health & fitness, losing weight, or if you suffer from or wish to prevent back pain, please take a look at my book - A practical guide to the self-management of lower back pain - A holistic approach to health & fitness: Available from Amazon.
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20 benefits of ISOMETRIC EXERCISEs

#1 – Effectiveness for strength training (1:13)
#2 – Save Your Time (1:27)
#3 – Safe (1:40)
#4 – Low Impact (1:55)
#5 – Strengthen Your Connective Tissue (2:05)
#6 – Reduced Risk of Injury (2:18)
#7 – Improved Flexibility (2:41)
#8 – Convenience (2:49)
#9 – Muscle Coordination and Balance (2:57)
#10 – Improved Posture (3:21)
#11 – Fat Loss (3:38)
#12 – Reduce Blood Pressure (3:45)
#13 – Lower Cholesterol (3:53)
#14 – Bone Density (4:00)
#15 – Joint Improvement (4:18)
#16 – Arthritis Mitigation (4:30)
#17 – Rehabilitation (4:40)
#18 – Enhance Performance (5:03)
#19 – Overcome Plateaus (5:15)
#20 – Better Breathing (5:39)

Best Isometric Exercises:

6:05 High Plank
6:19 Medium Plank
6:37 Low Plank
6:56 Forearm Plank
7:09 Side Plank
7:40 Wall Sit
8:01 Squat
8:23 Split Squat (Crescent Lunge)
8:45 Bridge Hip Thrust
9:05 Dead Hang
9:25 Leg Lift

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[JamesTangFitness]

#1 – Effectiveness for strength training (1:13)
#2 – Save Your Time (1:27)
#3 – Safe (1:40)
#4 – Low Impact (1:55)
#5 – Strengthen Your Connective Tissue (2:05)
#6 – Reduced Risk of Injury (2:18)
#7 – Improved Flexibility (2:41)
#8 – Convenience (2:49)
#9 – Muscle Coordination and Balance (2:57)
#10 – Improved Posture (3:21)
#11 – Fat Loss (3:38)
#12 – Reduce Blood Pressure (3:45)
#13 – Lower Cholesterol (3:53)
#14 – Bone Density (4:00)
#15 – Joint Improvement (4:18)
#16 – Arthritis Mitigation (4:30)
#17 – Rehabilitation (4:40)
#18 – Enhance Performance (5:03)
#19 – Overcome Plateaus (5:15)
#20 – Better Breathing (5:39)

Best Isometric Exercises:

6:05 High Plank
6:19 Medium Plank
6:37 Low Plank
6:56 Forearm Plank
7:09 Side Plank
7:40 Wall Sit
8:01 Squat
8:23 Split Squat (Crescent Lunge)
8:45 Bridge Hip Thrust
9:05 Dead Hang
9:25 Leg Lift

[mitchellduke]

The quality of your video's is insane. All the information is properly explained with enough detail for people who don’t have that much prior knowledge but not too much to keep it clear. Very good job James, keep it up!

[declanmason]

As a PT, I always appreciate the information you put out there for the general public. Please don't ever stop making these videos. I recommend some of my clients to your channel as a reference when I discharge them. That way, they can continue to develop strength and mobility at a higher level. There are a lot of incorrect information on youtube that can lead to more dysfunction in people following their advice so I try to filter it out for them. Please keep up the good work! Much appreciate it!

[mikedavey]

Isometrics are great for mental health. If I have trouble getting out of bed, off the couch or out of my house, a few minutes of these stimulates my brain enough to get me going, and it improves my mood.

[OllieBank]

Because isometric exercises are done in one position without movement, they'll improve strength in only one specific position. You'd have to do many isometric exercises through your limb's whole range of motion to improve muscle strength across the range.

[harrycollins]

I used to do isometrics many years ago and I can testify it works so well, no need to go to the gym either but the results are way faster and easier than paying for it.

[elliottfoster]

I am 23 and my body is aching at the joints. Frankly, yours is outstanding as it covers all aspects of the body and is also challenging while being extremely do-able. Great!!!

[declanmason]

Isometric workouts are great for someone with a weak lower back or suffering from degenerative disc. These workouts will strengthen the muscle without putting pressure on back because there is no or very less movement involved with each type exercise. Thank you for providing us these exercises.

[mikedavey]

Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length. The affected joint also doesn't move. Isometric exercises help maintain strength. They can also build strength, but not effectively. And they can be performed anywhere.

[mikedavey]

These exercises are great and involve tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length. The affected joint also doesn't move. Isometric exercises help maintain strength. They can also build strength, but not effectively. And they can be performed anywhere.

[OllieBank]

This video is fantastic. During the time when covid is rampant and gyms are closed, this isometric exercise keeps us perfectly fit. Thanks

[jamesfoden]

I've been losing fat and building muscle during this quarantine with Hiit training. I'm really motivated to try calisthenics and this video is just perfect to start, thank you!

[lukemyers]

Good stuff. As someone studying yoga, I think a lot of these could be improved even further by engaging your arms, shoulders, and traps as well by holding your arms above your head.

[kieranjackson]

Since isometric exercises are done in a still (static) position, they won't help improve speed or athletic performance. Isometric exercises can be useful, however, in enhancing stabilization — keeping the affected area's position. These exercises can help because muscles often tighten without movement to help stabilize joints and your core.

[olivershaw]

Really good video. Started doing some of these 4 weeks after inguinal hernia surgery. Short periods for half the exercises at first and then gradually increased and included some of the other exercises. Your explanations are so clear and easy to follow and this video is perfect during lockdown. Many thanks.

[AnnemarieMytka]

Hi my name is Annemarie I have extremely stiff painful muscles, as soon as I get up they all stiffen, after, long term illness my legs back just stiffen any suggestions thank you

[mitchellduke]

This is GREAT! Thank you! Your explanations are excellent.... this is a great gift. Very challenging with absolutely no equipment and every exercise is possible no matter what your skill level.
thank you James

[shelleyparsons]

Often hear "engage the core". Heard that described as being punched in the stomach, or squeezing muscles as if pooping. Wondering what is your best description? On inhale or exhale?

[jazsingh]

Love your content. Trying to learn the handstand, but I'm still very much a beginner. I've learned the crow pose and I'm doing pike pushups to increase the strength. Keep the videos coming, big inspiration

[kieranjackson]

Thanks James, look awesome, hope this set of exercises will brings me back to great fitness. One of them was impossible, 2-3 a bit hard, but all together looks possible!