Yep. Isometrics are a great way to sculpt and tone your body; instead of lifting and lowering your body or a weight, you hold yourself in a fixed spot, says fitness trainer Ashley Ntansah, who designed this workout.
Do this total-body workout three days a week. Starting with the first exercise, hold for 60 seconds, rest for 30 seconds then repeat three to five more times.
1. Plank with Glute Squeeze
Lie facedown on the floor, prop yourself up on your forearms and flex your toes. Your body should form a straight line from head to heels.
Contract your abs and glutes tightly. Hold. Quick tip Brace your core (imagine someone is about to punch you in the stomach) throughout the move.
>> Make it harder: Lift one leg off the ground for 30 seconds, then lift the other leg for 30 seconds
2. Isometric Lateral Raise
Hold a two-to-three-kilo dumbbell in each hand and stand with your feet shoulder-width apart, arms hanging straight down at your sides, palms facing in. Slowly raise your arms until they are in line with your shoulders. Hold.
>> Make it harder: bring your shoulders up towards your ears and hold
Start in a push-up position, then shift your weight onto your right hand and rotate your chest to the left as you raise your left arm towards the ceiling, feet stacked together. Hold, then return to start and repeat on the other side.
That’s one rep.
Make a T Keep your body in a straight line and both arms in line with your shoulders.
>> Make it harder: Raise your outside leg and hold
4. Isometric Wall Squat
Stand and squeeze a fitness ball between your lower back and a wall. Lower into a squat (as if you’re sitting in a chair), letting the ball roll up your back until your knees are bent 90 degrees. Push down into your heels and hold.>> Make it harder:
Raise one leg out in front of you and hold for 30 seconds. Switch legs.