5 killer isometric abs exercises to work your core

5 killer isometric abs exercises to work your core

Strengthening your core is one of the best ways to lay the foundation for a healthy body.

In particular, isometric abs exercises can provide new challenges to your core that will break up the monotony of your traditional core workout.

“Anyone can do isometric ab exercises,” says NASM-certified fitness and group exercise instructor Austin Kalai. “And, it causes like a sneak attack on your core [it] Abs exercises often don’t seem to work at first.”

In addition, postural muscles work in the same way they do in everyday life and in some sports — to slow down and resist motion.

We’ve rounded up some of the best isometric abs exercises to strengthen your core. Add them to your next workout routine for a solid burn!

The most basic isometric abs exercise is a plank. It comes in many varieties, all of which make your body work in slightly different ways.

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Plank Demo |  30 Day Fitness Challenge

  • Place your elbows on the ground directly below your shoulders. Your arms should be parallel and your palms facing down.
  • Step your feet back so that your legs are extended straight behind you and balance on the balls of your feet.
  • Create a straight line from your head to your heels: Engage your core and squeeze your glutes to avoid arching your back or blocking your hips in the air.
  • Press the dome of your upper back through your shoulders instead of sinking into your shoulder blades.
  • Hold for 30 seconds to a minute.

high plank

High plank  Isometric ab exercises

  • Assume a push-up position with your hands under your shoulders, arms straight and your feet together.
  • Squeeze your glutes and close your core to lock your body in a straight line from head to heels (imagine someone is about to punch you in the gut).
  • Hold for 30 seconds to a minute.
  • Engage your core and glutes to stabilize your body. Your body should be straight from your head to your hips to your heels.
  • Hold for 30 seconds to a minute, and then rest before repeating.

side plank

  • Set up in a high plank position.
  • Shift your weight onto the outside of your right foot and into your right hand. Rotate your hips and shoulders so they are square to the sides.
  • Stack your left foot on top of your right and raise your left arm toward the ceiling, so that your shoulders are stacked on top of each other.
  • Engage your core and glutes to stabilize your body. Your body should be straight from your head to your hips to your heels.
  • Hold for 30 seconds to a minute, and then rest before repeating.
  • Repeat on the other side for an equal amount of time and repetitions.

Side planks also have many variations. Here are a few options:

  • Down from your forehead for a forearm side plank.
  • Lift your upper leg.
  • Place your upper hand on your upper hip.

2. Bear hold

Hold the bear  Isometric ab exercises

This is another isometric abs exercise that involves getting on all fours. Varying positions will really work your abs!

  • Set up in a tabletop position with your hands under your shoulders and your knees under your hips. Your head should be neutral relative to your spine.
  • Make sure your lower back is flat, your neck is lengthened and your abs are engaged.
  • Tuck your toes and press your hands into the floor to lift your knees a few inches off the floor.
  • Brace your core, remembering to breathe evenly.
  • Hold for 30 seconds to a minute.

3. Hollow body hold

Show the hollow body  Chest and Abs Workout

This exercise can be very challenging, but it is very easy to adjust it to match your own fitness level.

  • Lie on your back with your arms and legs extended straight up to the ceiling.
  • Engage your abs and press your low back into the floor and lift your shoulders off the ground.
  • Slowly lower your arms and legs toward the floor, keeping your core and your lower back on the floor.
  • If your lower back comes off the floor, you’ve gone too far, so lift your legs and arms a bit until it reconnects.
  • Hold this position by squeezing your abs and pressing your bottom to the floor. Rest, and then repeat.

4. Warrior III

This pose will strengthen your core and it will also fire up your glutes and legs!

    • Start in a standing position with your feet hip-width apart and your arms at your sides.
    • Shift your weight onto your right leg and lift your left knee slightly up toward your chest, making sure to keep your hips level.
    • Shift your weight forward and lower your chest as you extend your left leg behind you. Your toes should be flexed, pointing to the floor. Keep your body in a straight line while trying to keep your upper body and back legs parallel to the floor.
  • Adjust your hips so that your pelvis is parallel with the floor. Your right leg should be as straight as possible.
  • To maintain your balance, you can place your arms next to your legs, bring them into a prayer position in front of your chest, or extend them straight out in front of you.
  • Hold for up to 30 seconds. Reverse the step to return to standing position and repeat on the other side.

5. Boat pose

Boat pose  Isometric ab exercises

A common core exercise in yoga classes, boat pose is another isometric exercise that’s sure to shake your abs.

  • Begin in a seated position with your knees bent and feet on the floor in front of you. Place your hands on your hamstrings behind your knees.
  • Lean back, lift your feet off the floor and balance on your sit bones. Keep your spine straight. Point your toes.
  • Straighten your legs slightly so that your shins are parallel to the floor. Grip your thighs and reach your arms forward, palms facing each other. This is your basic boat pose.
  • If you want more of a challenge, straighten your legs so they make a 45-degree angle to the floor.
  • Hold for up to 30 seconds.

Isometric ab exercises pinterest  Isometric ab exercises

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