Isometric Bungee Exercises

Isometric exercises are those that force the muscle to contract but do not involve lengthening or shortening phases. Resistance bands can add resistance to a variety of upper and lower body isometric exercises for a greater challenge. Because bungee cords are a cheap and easily accessible, they are sometimes seen as an alternative to bands. However, since they are not intended for this type of use bungees carry with them some serious safety concerns. To reduce these risks, you should use resistance bands instead.

  1. Andvantages of Isometrics

    • Isometric exercises are typically used in a rehabilitative setting because they can help you condition muscles and maintain strength without putting stress of your joints; balance and stability can also be improved with isometrics. This form of training can be useful in sports like gymnastics, which at times requires you to hold a static position. Complex movements like throwing a football can also be reduced to a series of isometrics that improve each aspect of the motion. The added resistance of bands can create a challenging workout for building your muscular strength and endurance while minimizing the risk of injury.

    Upper Body Exercises

    • A number of upper body isometrics exercise can be performed with a band, including curls, bench presses, shoulder presses, triceps extensions, cross-overs, triceps pushups and lateral raises. The basic biceps curl can be performed by standing with your feet shoulder-width apart on top of the band. Holding one end of the band in each hand, bend your elbows to a 90-degree angle. Hold this position for at least three seconds and repeat for 20 reps. Increase the time for a greater challenge.

    For Your Legs and Core

    • Both your lower body and core can also be challenged using isometric contractions and bands. With some creativity you can perform calf raises, squats, weighted situps, pelvic pushes, hip flexions and other exercises. For the squat, stand with your feet a little more than shoulder-width apart on top of the band. Hold one end of band in each hand and lift your hands to your shoulders. Keeping your back straight, bend your hips back until you are in a sitting position. Hold this position for at least three seconds and repeat for 20 reps. Again, hold the position for a longer time to make it a more intense workout.

    Safety Concerns

    • During isometric exercises your muscles are under tension for extended periods of time. To reduce the risk of injury, it's important to do a light, 10-minute cardiovascular warm-up. This increases blood flow throughout your body to allow more flexibility in your muscles and other connective tissue. Since bungees are not specifically intended for use as exerciser equipment be sure that they are securely anchored before putting tension on them to prevent injury.