Killer Isometric Core Workouts

Throughout the day, your core muscles are contracting isometrically to keep your torso erect and maintain proper posture. An isometric contraction means the muscles are working to hold you in a stable position. If they lack isometric strength or endurance, they’ll fatigue quickly, which can cause imbalances and pain. Regularly perform a killer isometric workout to develop strength and tone in the major muscles in your core, which includes your abdominals, obliques, lower back and hips.

  1. Workout Schedule

    • To see significant improvements in strength and tone, do your isometric core workout two to three days per week. Allow for a day of rest between each session. Before beginning, make sure your muscles are warm. Either perform a five- to 10-minute dynamic warmup that consists of walking, jogging or jumping rope or fit in your isometric workout immediately after a cardio or weight training session.

    Abs

    • To isometrically challenge your abs, perform two sets each of the front plank and seated twist. Front plank is performed while lying face down on an exercise mat. Rise up onto your elbows and toes so that you create a straight line through your torso and thighs. Hold the position for 30 seconds, and then add 10 toe taps. Lift your right foot and tap your toes a couple inches to the right, then return your foot and do the movement with your left foot. Seated twist forces the abs to isometrically contract while you simultaneously work the obliques. Sit on an exercise mat with your knees bent. Recline and pick your feet up off the floor so you create the shape of the letter “V” with your torso and thighs. Holding this reclined position, rotate your torso from the left to the right. Hold a medicine ball to increase difficulty. Complete 30 twists.

    Obliques

    • Your obliques are located at the sides of your torso. You can isometrically strengthen them with two sets each of the side plank and overhead walk. To perform the side plank, lie on your side with your legs stacked atop each other. Lift onto the elbow of your bottom arm and your feet to create a straight line through your torso and thighs. Hold the position for 30 to 60 seconds. Flip over and perform the exercise on the other side. Overhead walk strengthens the obliques and the abs. Stand and hold a single dumbbell in one hand. Lift it over your head with your arm fully extended. While holding the weight over your head, walk 10 yards forward and then 10 yards backward.

    Lower Back and Hips

    • For your lower back and hip extensors, perform two sets each of the isometric bridge and aquaman. To perform the isomeric bridge, lie on your back on an exercise mat with your knees bent and feet flat on the floor. Lift your hips as high as you can, and hold that position for 30 seconds. Once you develop strength, perform the exercise one leg at a time, with the free leg extended out in front of you. To perform the isometric aquaman, lie on your stomach with your legs straight and arms down by your side. Lift your shoulders and chest up off the floor as high as you can and hold that top position for 15 to 30 seconds.