Your office timings are a mess and don’t have time to hit the gym (admit it you are lazy too!!). Your body is sagging and you need to tone it up but can’t move a muscle because of your work.
Well there are exercises you can do without moving your muscles. Isometrics is a great way to tighten and tone your body. Rather than working your butt off in gym, isometrics provide a mean to work up your muscles slowly, in order to make them tighter and toned.
Though some pain is associated with isometrics, but without pain there is no gain. If you are feeling some burn in muscles of your arms, legs or stomach, be happy. It is actually a sign that your muscles have been worked and are tightening.
We have got you 4 such isometric exercises that will tone up your body from head to toe and can be done at either home or office.
1. Isometric biceps curls
This is one of the simplest isometric exercises and don’t require any weights. They can be done easily at home or your office.
Sit in a sturdy chair and put your hands under a table with your palms up. Now place them against the top of the table. Keeping your elbows tight against your ribs, press against the table. Hold your hands in this position until the count of 10. Repeat for 2-3 times.
This exercise helps you tone biceps, arms, shoulders, neck and stabilize your spine.
2. Isometric Squats
Isometric squats are the squats that are performed with restricted movements. Rather than a dynamic force, they generate a static force in the muscles of your legs and thighs. This tones and strengthens your legs, thighs, and butt to a great extent.
One of the most common forms of isometric squats is wall squats since wall as a resistance can restrict movement.
Press your back against a wall with your hands stretched out and your feet shoulder width apart. Now lower yourself down until your thighs are parallel to floor and your knees are bent 90 degrees. Do at least 5 sets of 10 repetitions. Each repetition should be held for 10 seconds.
Trust me, doing wall squats are harder than they sound.
3. The Superman (or superwoman) exercise
This exercise can tone up your lower back, hamstrings, butt, shoulders, and give your abs a strong stretch.
Lie face down on the floor with your arms extended overhead and legs extended straight. Keep a distance of shoulders between your both legs and both arms, respectively.
Now lift up your legs, arms, head, and chest simultaneously. This makes you look like you are in a superman-style flying position, heading forward. Try and hold it for 30 seconds and repeat.
4. Plank Bridge
Plank Bridge is a very simple exercise which can be performed daily. Doing Plank Bridges tones the core as they strengthens and tightens it.
Lie down on the floor while facing down. At a 90 degree angle, place your elbows beneath your chest. Now push up onto your toes, until your lower body is parallel to the ground. Count till 20, and return to the original position. Repeat for 2-3 times.