Isometric Exercises That Help With Weight Loss

Isometric exercises are a static form of resistance training. Though increased muscle mass is known to increase your metabolism, the benefits should not be overestimated. Cedric X. Bryant, Ph.D., chief science officer of the American Council on Exercise, says 1 pound of muscle actually only burns an extra 7 to 10 calories each day. To lose weight with isometrics, combine exercises with cardio, add intensity and follow a healthy diet. To avoid injury, warm up and cool down by walking or jogging for five minutes before and after exercise, practice proper form and gently stretch the muscles you used.

  1. Static Lunge

    • Static lunges are effective for tightening your butt and legs. To begin, stand with your feet together and your arms by your sides. Step forward with one foot until your front knee is bent at a 90-degree angle and your back leg is bent parallel to the floor. To ensure proper form, don't extend your knee past your toes and don't let it wobble to either side. Keep your back in a neutral, upright position without leaning forward. Hold this position for 15 seconds. Return to the starting position and repeat with the opposite leg.

    Front Plank

    • Front plank looks like the top of pushup, if you did the pushup with your elbows. First, lie on your stomach with your elbows close your sides and directly under your shoulders, your palms down and your toes tucked toward your shins. With your abs, back and legs tight, lift your body off the floor. Your entire body should be in a straight line. Hold for 30 seconds. This pose works your abdominals and back, as well as shoulders and butt.

    Chair Pose

    • Chair pose is similar to a squat, but your arms are extended straight up and out. Begin by standing with your feet closer than hips-width apart, then lower yourself into a squat, keeping your knees over your ankles and your back straight. Hold this position and lift your arms straight in line with your ears, keeping your shoulders relaxed and your chest up. You will feel this firming your butt, hamstrings, back, chest and arms. Hold this pose for 30 seconds.

    Accelerate Your Results

    • To burn more calories, perform these exercises back to back without resting between sets. You can also add these exercises to the end of your current cardio regimen, or alternate them with 30 seconds of cardio, like jumping jacks or jogging in place. To intensify these exercises, simply hold each pose longer or add weight until you feel your muscles tighten. Limit your intake of sugary drinks and processed foods, and eat plenty of fresh fruits and vegetables, lean proteins and whole grains.