Isometric training develops strength by holding the contracted muscle in a static position. It uses the individual’s own body weight, gravity or an external force to keep the muscle working throughout the exercise. Certainly not a new concept, isometric training has been utilised for thousands of years in martial arts and yoga. Requiring very little equipment and producing a high level of demand on the muscle, isometric training is effective and becoming more and more popular. This article will allow you to incorporate Isometric exercises into your workout, aimed specifically at the abs . Whether you have an entire gym at your disposal or a few feet of free space in your living room this article will help you build and tone those ever-desirable stomach muscles.
How to Build Stronger Abs
For all of the exercises below you want to aim to be holding the position for 15-30 seconds and working in sets of three. You don’t need to perform all of the exercises every time but you can pick and choose from the ones suggested below. Mix them up and see which ones hit your abs where they are weakest.
- The simplest of these exercises are performed in what is known as the plank position. Lying on your front balance on your elbows, forearms and toes. Lifting your body away from the floor, try to ensure that a straight line runs from your shoulders through your hips to your feet. Not allowing your hips to lift too high or sag too low will force the abs to work hard to hold the position.
- The first variation of the plank involves elevating the top half of your body. If available, a medicine ball works perfectly, the added instability forces the muscles to work harder. If you don’t have a medicine ball handy, use a couch or soemthing of a similar height. Placing your elbows and forearms on the object again balance on your toes aiming for as straight a line as possible from your shoulders to your feet.
- The second variation is slightly more difficult and, although still a plank position, is performed with the arms straight and the feet elevated. With your feet resting on the medicine ball or couch, or any other suitably elevated object, fully extend your arms, as though you have completed a press up and hold that position.
- Lying on your back with your legs extended, place your hands beside you with palms down. Pushing the small of your back into the floor and with straight legs, lift your feet until they are a foot high. This particular exercise focuses on the lower abdominals. Once there hold the position for a count of thirty and lower slowly.
- Still lying on your back rest your hands on your thighs, slide them a few inches down your legs, towards your feet, until your chin rests on your chest and your shoulders have lifted from the floor. This exercise focuses on the upper abdominals.
Carve a Six-pack and Build Core Strength
Isometric training will allow you to develop your core strength and stability without huge amounts of fancy gym equipment. These exercises will not only develop the sought after six-pack effect but will improve your core strength and stabilize the body. This will reduce the risk of injury in sport and lift performance.
